That Girl Runs

I live in a really hot place. Literally! What? You don’t believe me? Think I am exaggerating? Well, let us take a look at next week’s weather forecast, shall we!

And it is only the middle of May. By the time July comes around I could potentially be running on roads that have been warmed by 115(+) degree sunlight. It is awesome! And possible! But you would never see me out there unprepared. Since the temperatures have been rising steadily for the last two weeks, after a relatively cool and very windy spring, it is only fitting that the Runners Lounge is asking us today to write about running in heat.

Here is what I have learned over the last few years while running through the desert of Southern California:

1. Hydrate: Yes, I know! This should go without saying but… I cannot stress enough how important it is that you replenish your fluids on a hot run. Consider also that the longer you run the more salt you lose, therefore an electrolyte drink is an absolute must on longer runs. A good rule of thumb is to not wait until you are thirsty, but to drink 4 -8 fluid ounces of water and/or sports drink every 15 to 20 minutes.

2. Plan your route: This is especially important if you run alone and without support crew (like most of us). I have specifics routes of different length that take me past water fountains, supermarkets, gas stations, and coffee shops. On long runs I carry some money with me in case I need to replenish my electrolyte drink.

3. Run at the crack of dawn: Depending on where you live late evening might work as well. Where I reside nights do not go below 90 degrees during the summer so late night running is out of the question. I do love to wake up without an alarm but during the summer I actually enjoy getting up before the sun shows it’s shiny face and get my run in. If I do sleep in I avoid running on the road and head to the gym instead for intervals on the treadmill.

4. Dress appropriately: If you cannot avoid running during the heat of the day it is advised that you wear a long sleeved, light weight, light colored shirt made from whicking material. Personally I have not tried this but a friend of mine swears it keeps him cooler. Do not forget to wear a hat, visor, and sunglasses.

5. Wear sweat proof sunscreen: Although a nice tan looks good on anyone, you probably do not want to end up as lobster bake. And don’t forget to put sunscreen on your ears!

6. Ease into your new running environment: Take it easy and don’t go all out on your first run in the heat. Instead go for a short, easy run and slowly work yourself up to a long and/or more speedy workout. It takes about two weeks to adjust to hot temperatures but the good news is that you do actually get used to running in high temperatures. I have, and it will happen to you as well. 

7. Take shady breaks: Whenever you need to take a break find a shady spot. Use the shade for post run stretching, rehydrating, and refueling as well.

8. Adjust your race goals: If you have to race in really hot temperatures, adjust your goal accordingly and most important, realistically. My first marathon almost came to a sudden end because of a heat wave and my novice approach to marathon running and goal times. At mile 18 any lofty idea of crossing the finish line at a specific time, as well as every ounce of my strength had been absorbed by rays beating down on the hot streets of Los Angeles. I managed to finish the race but I still have a hard time talking about the experience. It was that painful. 

There you go! All of the above fall under the category of “common sense” running tips but if you have only lived in cool climates (hello Munich, city of my youth) running when it is hot can be disturbing and right out dangerous, especially if you have not taken precaution and/or prepared properly. But if you follow some basic guidelines and helpful hints you will be well on your way to running on the sun*. 

Today’s Running Tip(s): See above!

*one of the best movies ever and a must for long distance lovers!