Beat the Heat: Tips from Everyday Runners


It's getting hot!  And here in the desert, that means Triple Digits daily!  As we all know, the heat can put a major damper on running.  And for those of us training for late summer/fall races... we have to brave the extremes to log our miles!

So what can we do to stay cool and beat the heat?  I went to my fellow blogging community and social media buddies for THEIR advice on on what to do when things heat up!


"I freeze washcloths and keep them in a cooler in my driveway.  It's the start of my 5 mile loop.  Good for about 2.5 miles or so.  Use to cool off."

--Christopher 




 


"Aside from the obvious try to avoid running in the middle of the day during the peak sun hours, I also back off of my pace and overall intensity. When the heat is bad I might decide not to do intervals or a tough hill workout and just do a regular, comfortable pace run and save the hard stuff for a different day."

--Amy  










"Find a route with Sprinklers!"
--Emily 











"Invest in a handheld water belt, or pack, to stay hydrated.  Even when you don't think you're thirsty, drink.  The heat can trick you into thinking you're okay until it's too late." 

--Helly





"I drive my route before the run and stash water every 3 miles"

--@dasilentassassin










"My advice is it just takes time.  It took me 4 summers to finally be able to run through the summer in AZ ;)  And always run before dawn or after dusk when the sun isn't shining on you."

--Katie






Beat the HEAT! This will be my 7th summer living in Phoenix Arizona. The summer makes training tough. I always have a marathon the first weekend in October, so training starts mid June! It is usually 100 degrees by 8 am and still 100 degrees at 8pm. You gotta be smart and plan ahead. Things that have worked for me:





1. Set that alarm clock EARLY! Helps to already have everything I need for the run laid out right by my bed. That way and I am not searching for stuff while I am only half awake.

2. Carry your fuel! Find what you like best: hand held, waist fuel belt, or backpack...but never run without some liquid. Be sure you are hydrated before you even start the run.

3. Wear sunscreen DAILY!

4. Don't forget to cross train so you don't get burnt out (literally!) from waking up so early. Incorporate cycle and swim to mix it up. And I even take it indoors to the treadmill a couple days a week.

5. I don't always worry as much about pace as I do effort. When it's really hot my runs might slow down a bit, but the effort is still the same.

6. As long as you are playing it smart, then don't be afraid to get outside and still run during the summer!

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Thanks for all the great advice guys!  Want to learn more from these fellow hot-weather runners? Check out their blogs or follow them on Instagram by simply clicking on their names!


What's YOUR advice for running in the heat? Do you prefer to stay indoors and hit the Treadmill (aka dreadmill) or do you brave the sweltering sun?  


Comments

  1. Great post with great advice!!

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    Replies
    1. Thanks for the input! Loved doing this post.. I'll have to do a similar concept again soon. So much fun!

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  2. Replies
    1. Absolutley! Ugh! My best advice is a mesh hat you can freeze or at lease drench with water. Helps me when I run late in the heat!

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  3. Great ideas to survive summer!

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  4. Great tips. I'm an after work kind of runner, but when I know the weather will be unbearable, I manage to drag myself out of bed in the morning. Even in the summer the heat can linger long after the sun goes down.

    I would also suggest drinking something with electrolytes while running in the heat – Nuun, Gatorade, etc. With the heat comes sweat and loss of sodium, which plain water cannot replace. I run with a fuelt belt and keep a bottle filled with water and another filled with Nuun, and then I rotate between the two while I run (which is also what I do at the aid stations during races). Also, wear a visor to shade your face from the sun and sunglasses that block UVA and UVB rays. Pour water on the visor if needed.

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    1. Great tips Heather! I wear a mesh cap to keep my face shaded and will wet it down or even FREEZE it the night before! May be cold, but feels so good in the desert heat!

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  5. Those are great tips. Only thing I would add is to know your limits. Just because you may be in excellent shape does not mean you are invincible to the heat.

    Stay Cool!

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    1. Very true David. Must be able to realize the difference between "I'm just hot" and "I'm over-doing it!"

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  6. Since it's winter here 5 months of the year, I crave outside workouts from May-October. I spent a bit of time finding/exploring trails near my house; they're perfect for summer since they're mostly shaded by tree canopy - bug spray, water, and sunscreen definitely still a must.

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    1. Here in the desert we don't recognize that word... "winter"? lol But shaded paths are hard to come by here as well! However, those that are available are definitely packed full of runners b/c we know shade can make a huge difference. Thanks for the tips!

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  7. What a clever and fun post! Great tips!

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  8. Loved this post! Since it's getting toasty I'm going to start freezing my hats, what a great idea.

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    1. I do it all the time. The freezing water feels sooooo good running down your neck when it's 100+ outside! lol

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  9. I usually have to train in the summer so I use my camel pack with extra water bottles on me in case I run out. I also use bandanas that have been sitting in the fridge in bags full of water to tie around my neck. I see you're doing the vegas rock and roll half. I'll be doing it too. My first half.

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    1. Sweet! You'll have to give me a shout when you're there! And Yes, I use my camelpack too. Especially in the desert, it's better to be OVER prepared with water than under! I made that mistake once. Don't want to do it again! good luck on your training!!

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