Running in the heat and humid weather is a very difficult task for athletes. Some people enjoy running in hot weather, other people hate it. Running in hot weather might be miserable for you but it has immense benefits in it.
It enhances the temperature adaptation in you. Your body tries to adapt to the high temperatures and it understands that you have to run in a race even when the temperature is not ideal for you. Running in hot weather increases your stamina and pushes you to run more with utilizing less energy.
10 Tips for Running in the Heat
Many people have to deal with such situations due to the region where they live. Runners require complete attention when running in extremely hot weather because if proper steps are not followed you will experience heat-related issues like dehydration, heat stroke, and heat cramps. But if you will concentrate on your body you can easily run so far in this summer season.
In this article Let’s discuss what needs to be done to prevent you from summer problems and make your running possible as well as interesting.
Consistency is a crucial part of every training. Running in hot weather requires special preparations. Running in hot weather is completely different from running in cold weather.
Your body will take time to get comfortable with running in summer and you have to be very conscious that this will take time, so never force your body to run so far.
It requires some kind of body preparation and by following some of the very important steps you will get maximum benefits out of it this season.
2. Set your running routine
If you prefer to run in the noon or afternoon try to run early in the morning. This change is good for your health. Hot summer running will leave a negative impact on your health instead of benefits.
Avoid the timings of 10 am to 4 pm for running or exercise as it is the hottest time of the day and will let you feel down. And if due for some reason you have to run during that time then try to take shaded roads to avoid direct contact with sunlight.
Early morning before sunrise is the ideal time for running as the roads are not heated with the sun. When you run in the hot summer reward yourself by offering chilled water, A complete rest after running, or something special.
When you will adjust your routine in start later you will not feel difficult for you to run at any time of the day. Don’t run to the close timings of your bedtime as it affects your sleep.
3. Pre-plan your running
You should try to plan your run before a day. You can’t go for exercise by waking up at your required time. If you want to make you’re run successful prepare yourself for running.
Preparation includes charging your ear pods, maybe you forget to pick up your watch, and your phone battery is dead. All these things will rationalize your mind to skip today’s workout. Be proactive for your next day’s run to make your running successful.
Here is some important preparation that is required to go for running.
Light clothing is required
A hat or scarves to protect your head from heat.
Map your path and the mileage you will cover today.
The most important thing to prevent heat stroke is to keep yourself well hydrated. We all know that our body is consist of 70 % water in it. Our body’s need for fluid increases as the temperature rises.
We lose water when we run in hot and humid weather. It is good to take as much fluid as you can drink before, during, and after exercise.
The simple formula is to listen to your body drink water whenever your mouth feels dry Or you feel like you want to have some water.
Before 30 minutes of your workout drink enough water to keep you hydrated and during your workout take an energy drink to compensate for the loose salt and mineral.
Keep in mind another tip is that don’t drink too much water as it may cause a sloshing sensation in your stomach if you have a sensitive stomach. A moderate amount of water is recommended that is not too cold.
Apply a good formula of sunscreen on your face to protect your face from UV radiations that are not very harmful to your face. Choose the best sunscreen with SPF above 50 to give high coverage against the scorching weather.
Try to use a stick formula of sunscreen as it won’t get into your eyes. Keep your sunscreen with you as if you want to run for more than 2 hours you will need to apply it again between your running time.
5. Wear Light Cloth
Light clothes are good for you when you are planning to run in the summer season. Dark color clothes are not recommended as they absorb much of the heat in them and will leave a negative effect on your body.
On the other side light colored clothes with loose fittings are good for exercise as loose-fitting clothes help to move air easily and fitted clothes lock the sweat inside and your body feels very difficult to breathe.
Wear a hat or scarves on your head to protect your head from the harsh heat. Visor is a good option to cover your head as a hat traps the heat in itself.
6. Find a Suitable Place to Run
Never run in an area that showcases the clear sun rays to you. If you are planning to run in summer then choose an area where you may find trees or some kind of shade under which you can run easily to avoid direct contact with sun rays.
The main benefit is that you will stay cooler and can run for a longer time.
7. Run With a Pal
If you are running alone in hot weather it is very easy to feel down and demotivated. But if you run with a companion then you both can check each other. You both Remind each other to stay hydrated.
If anyone among you and your companion feels dizzy and down the person can encounter physical changes and try to get out of this situation.
8. Other Running Activities
Running in such hot weather becomes a tiresome job. On super hot days you can also go with some interesting indoor exercises like you can walk on your treadmill, a stair stepper activity or you can enjoy swimming.
Many gyms also offer an air-conditioned area for exercise. This can be selected as a habit in just much hot weather, Otherwise, you can go out and gain multiple benefits.
9. Cool Down Your Body Temperature
You can use an arm ice pack on super hot days in summer. Stay at a cool temperature before running. And stay hydrated. When you get back to your home from exercise try to cool down your body temperature immediately.
You can wash your face, and arms to cool down the temperature. Drink a lot of water the whole day to replenish the lost electrolytes from your body.
10. Educate Yourself About Heat
Educate yourself about the effects and feelings of heat stroke. If you feel your body is not producing sweat, If you feel that you are feeling faint, down, disoriented, or dizzy then calm down sit under the shelter, and have some sips of energy drink. Splash some water on your head, your back, and your face.
It will cool down the temperature of your body and you will feel better. Don’t take this situation lightly as it may lead you to pass out. if your condition remains the same then seek medical advice.
What Degrees is Too Hot For Running?
Well, the answer can vary from person to person according to their fitness level, age, and previous running experience. But, in general, if the temperature outside is between 25°C to 30°C. You might think twice before running.
In the absence of humidity, an air temperature of 85˚F (29˚C) will create a feel of 78˚F (26˚C).
If the air temperature is 85˚F (29˚C) and the humidity is 80%, it will create a feel of 97˚F (36˚C).
The Best answer to this question will be to listen to your body. Always carry a bottle with you while running. Start with slow walking and if you are not having heat-related issues. Go for more. If you are new to running, try to have more gaps. The first target should be consistency, not distance or duration. and if your body is not allowing you to run outside and you wish to work out. Do treadmill.
Signs in Which you Stop Running Immediately
Dizziness or lightheadedness
Nausea or vomiting
Excessive sweating or lack of sweating
Cramps or spasms in muscles
Rapid heartbeat or breathing
Headache or confusion
If you experience any of these symptoms while running in the heat, it’s important to stop immediately, find a cool, shaded area, and hydrate with water or electrolyte drinks. Seek medical attention if symptoms persist or worsen. Good luck when running in the summer
I’m Shafey. An avid runner since 2012. I am one of few people who like doing cardio instead of muscle building. I love spending time on treadmills, tracks, pavements, or any surface rather than exercising with dumbles.
With all those years of experience and spending the whole night reading blogs and researching different concepts of running. Learned a lot about new tips and tricks. In those years tried different running shoes (from $ to $$$). I got a great knowledge that can be shared with others. I may not be a professional running coach but YES an experienced runner who can guide right to beginners.✌️✌️