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!
"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."
"Find a route with Sprinklers!"
"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."
"I drive my route before the run and stash water every 3 miles"
"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."
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!
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?