Tips for Running in the Heat
Don’t do it. I mean, really, why would you? If you know it’s going to be too hot (you should know) then don’t be afraid to take your run indoors. I hear treadmills love playing second fiddle to outdoor runs.
Try and run at the coolest times of the day. Very early morning before the sun rises is great, as well as after the sun sets. Basically, imagine that you are a vampire (I’m not talking about the Twilight kind). Also, be advised that the hours between 4 and 6 pm are often the hottest parts of the day.
Make sure you wear light clothing that is breathable. Stay away from dark tops that will absorb heat quickly. Also, wear a cap! The sun is evil and will try and liquefy you. Do not give it an added edge by wearing uncomfortably hot clothing.
Run with a partner to ensure your safety. If you can hold a conversation with them as you are running then you are going at a great pace. However, please refrain from partaking in any gossip. It’s not healthy and I don’t like it, unless it’s really good gossip.
When running in the heat make sure you ease into it. Allow your body to become acclimated to the heat. It drains you quickly, especially if you are running in the sun. Your body needs time to adjust.
Do not try and get a PR – it’s not worth it. Just think the Tortoise and the Hare (“Slow and steady wins the race”), but in your case be aware that you can’t hide in a shell for shade.
Drink plenty of water before, during and after your run. It is extremely important to stay hydrated. I don’t care if you have to pee like crazy when you are done. You will be thankful in the end.
If the sun is present do your best to find a shaded area to run in. I suggest running in a park with lots of trees. If trees are only in one area of the park then stay in that area and run back and forth. I have seen many runners do this. You make look like a confused baboon, but that’s why I suggest running with a banana for the full effect. It’s fun for the kids and great for your health.
Make sure to wear sunscreen, unless you absolutely love getting burned. If you are running in the sun you will definitely get burned without adequate protection. Looking like a lobster is never in. Well, hmm, you never know.
Use body glide, because with extra sweat comes extra friction! Please don’t make me go into detail. Just make sure you take every precaution necessary. You don’t want to walk around the rest of the day like you just rode a horse for 10 hours. I hope you catch my drift.