It's a different feeling when the humidity is high, the sun is beating down on you and your normal running path has no shade. A small part of you misses those winter wonderland runs. You try and run early but sometimes life has other plans. You start your run woefully unprepared and get hit with nausea, dehydration and even heatstroke. The key to summer running is being prepared, knowing your limits and adapting your effort. Here are 6 tips that you should keep in mind as the temperatures start to rise including gear recommendations that I can't live without:
1) HYDRATE
Let's be honest, you've probably been on plenty of runs where you drank little to no water. It's easy to get away with this during the winter. However, when you do this at extremely hot temperatures, you will feel the effects more rapidly, resulting in decreased performance and energy.
~2ish hours before my run, I try to drink at least 2 cups of water, and 20-30 minutes pre-run I aim to drink 1/2 a cup to 1 cup of water.
With the amount of sweating that occurs during a run, hydration is critical. You'll find that being properly hydrated is a small, but significant tip in surviving a hot run. However, that doesn't stop there. You should drink water for every 20 minutes of running that has elapsed. Bring a hydration pack. Trust me. If you don't have one, it's time to invest. I've had mine for over 5 years and it has been worth the cost. Generic brands are fine but the Nathan brand has been a standout for me in terms of quality. It makes all the difference in hot, long runs, trail running and useful for run commuting.
After trying Nuun, Gatorade, and other hydration drinks, the one that I still continue to buy is Biosteel (blue raspberry). It is one of the few drinks that leaves me feeling hydrated, without a crazy amount of sugar (0g) or a chemical taste. I drink this before and after every run and even on my rest days too. I'm addicted to feeling hydrated because I know how I feel when I'm not hydrated and it's NOT fun. Running is already a ton of suffering, why make it worse?
2) SEEK OUT TRAILS
Stay away from pavement and blacktop, and seek out the trails. The trails provide significant shade and helps you feel cooler, and ultimately less drained from the sun. Research areas around your house, even neighbourhoods with fully grown trees can provide much-needed shade and coverage than open pavement. It will also help lessen the shock on your joints, especially if you're suffering from mild shin splints or knee issues.
What I found useful is the AllTrails app. It shows you all the known trails in your area or surrounding area, so you can change it up and run somewhere new. A great app if you're on vacation or looking to run in new areas.
3) DRESS APPROPRIATELY
Wear light-coloured clothing, no black! Black clothing absorbs the sun's rays making you feel hotter, as white or light-coloured clothing reflects sunlight. Wear loose-fitting clothing that is breathable, and stay clear of tight-fitting clothing & pants.
Wear a hat and/or sunglasses.
My choice of hat is actually a visor. I find hats too hot but it is provides the sun coverage I am looking for while still feeling lightweight on my head. I have the New Balance visor that I wear everyday. I am the VISOR queen. It stops sweat from running into my eyes, an issue that I have since I'm an excessive sweater.
On the other hand, sunglasses are a great option. I have tried 100's of sunglasses, and all of them are either too serious looking or crazy expensive. My running crew exclusively wears Goodr sunglasses. Goodr has an awesome selection of colours. I even wear these when I'm not running because I love them so much!
**Don't forget the sunscreen! Protect your skin from the sun as you're more exposed to UV radiation than the average person. My favourite go to is Hawaiian Tropic (I am in love with the smell).
4) WHEN TO RUN
Stay away from peak temperatures, and try to run at either dawn or dusk. However, if you are time-constrained or a regular 60min run in the heat seems unrealistic to you, try breaking your single run into two smaller runs. For example, try 20min in the morning and 20min in the evening. It will make you feel energized because 20min runs seem like a much more reasonable distance to complete mentally. Eventually, you can build up to 30-40min each run. This method can help you reach or exceed your goal distance for the day, especially if temperatures are a factor.
If you're not a morning runner like me, know that most of your running friends probably are! By having set running plans with friends, you are likely motivated to show up for an early run than pressing snooze when you are running by yourself.
5) GIVE YOURSELF SOME SLACK
When running in hotter temperatures, you should really give yourself 5-10 seconds slack on each km you regularly run. Trying to go your normal pace right off the start can be tricky. If you're doing a workout take into account the weather and if you don't end up hitting your paces. That's okay. Remember, it's about effort, not pace or time.
If you're not used to running in high heat, take it easy and slow. Over time, your body will acclimate and adjust to the heat. It's a good idea to start with 20min, and slowly work your way up.
DON'T BE AFRAID TO TAKE WALK BREAKS. Adopting the run/walk method will increase the longevity of your run, and will help alleviate the need to end your run early due to heat.
6) PLAN YOUR RUN
Once you seek out trails or other routes you find desirable. Make sure your route is situated near local water fountains and/or bathrooms. Sometimes, you just need a quick break halfway to get out of the sun and drink some water. It gives me the kick to finish my run, especially if the heat has already got to me.
Plan your hardest runs/workouts on the cooler days of the week and don't be afraid to modify our workout.
RACE DAY SIMULATION
Not a tip, but running in the heat will give you much more confidence and preparedness on a hot race day. Trust me, there's no worse feeling knowing that you'll race in blazing hot weather when you really haven't trained much in high temperatures personally. There is satisfaction knowing that you've completed workouts on hot days, and confidence to know that you can do it again on race day because you have adapted, are properly hydrated and have the right gear to kick butt
I hope this has made summer runs that much more enjoyable. Happy Running!
Location: Kikomun Creek Park, BC.
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