When the birds are singing, the sun is shining, and there’s a slight breeze to cool you off, it is simple to remain dedicated to your running routine. However, when temperatures rise and humidity increases, even the most committed runners must adapt their approach. Running in hot weather can be challenging, particularly in areas with high humidity and scorching temperatures.
Instead of allowing your running shoes to collect dust in the corner or only relying on running on the treadmill, you can keep up your running routine during hot summer temperatures by making adjustments. In the following sections, we will explore why running feels different in the heat compared to cooler weather, and provide suggestions to ensure your safety, hydration, and avoid injuries.
Running In Heat Vs. Running In Cool Weather
There is no surprise in this: Your pace decreases as temperatures increase, which is the main difference between running in hot and cold weather. Research indicates that individuals of all ages, genders, and running abilities are impacted by these high temperatures, regardless of whether they are experienced ultramarathoners or first-time 5K runners.
The reason behind it is that when you run in hot weather, your body redirects blood to the surface of your skin in order for it to dissipate and lower its temperature.
Once dissipation takes place, your skin employs evaporation for the purpose of cooling down, thereby initiating the sweating process. The act of redirecting blood to your skin, as an additional task, results in a slightly accelerated heart rate, as it puts in extra effort to effectively circulate your blood to a different area.
When you become dehydrated, your heart will be required to exert additional effort to maintain blood circulation. Additionally, you will encounter symptoms such as headaches, dizziness, fatigue, and other signs.
It’s interesting how all the additional strain on your heart leads to slower speeds due to your body adapting to the warm weather. Surprisingly, even though humidity can intensify the feeling of hot temperatures, it does not significantly affect running pace, as studies have shown.
One more distinction between running in hot weather and cold weather is the sweat your body produces. In addition to an increased amount of sweat in hot weather, the process of sweating commences earlier in the run compared to colder temperatures. Consequently, the greater amount of sweat reduces the electrolytes within your body, which play a role in maintaining fluid balance and absorbing vital nutrients.
If you perspire a greater amount of fluid (including more electrolytes) than you are able to replenish through rehydration, you may be at risk of experiencing heat exhaustion.
Heat exhaustion is a condition that happens when your body becomes too hot, and it can cause symptoms like goosebumps, a weak pulse, and excessive sweating. In severe cases, heat exhaustion can progress to heat stroke, a dangerous condition that poses a risk to brain and vital organ function.
Running in the heat can have an effect on your cardiovascular system due to the increase in body temperature. This increase poses challenges to your body’s utilization of oxygen, thus impacting your performance and potentially leading to dehydration or heat exhaustion.
Tips for Running In The Heat
To ensure a safe and successful run in hot weather, good intentions alone are not enough. It is important to consider that you will be sweating more, running slower, and having less oxygen, which is not an ideal situation for achieving success. Nevertheless, by adequately preparing and having the appropriate equipment, you will not need to give up your running routine in the hotter months.
Experts have identified the major errors that runners typically commit in hot weather, which include wearing clothes that trap moisture, inadequate hydration, and disregarding the indications of heat exhaustion and dehydration. To evade these pitfalls, it is advised to adhere to these suggestions for a more successful run in hot weather, from beginning to end.
1. Plan your Run for The Coolest Time of Day
Doing your run at the hottest, brightest time of day is the last thing you want to do if you don’t want to make it more challenging.
Running coach Steve Stonehouse, NASM-CPT and director of education for STRIDE Fitness, suggests getting out before the sun comes up (or after the sun goes down) if the weather is hot. He explains that heat alone is different from heat combined with the sun beating down on you.
There isn’t a particular temperature at which you should cancel your run, but it’s recommended to listen to your local weather service and cancel your run based on their advice, according to Stonehouse. The wind can also affect your run. “A pleasant breeze can provide some relief from the heat,” he explains. “However, sometimes the breeze can be just as hot as the temperature and worsen the situation.”
2. Fuel with Electrolytes and Sodium Before a Run
When running in the heat, it is important to hydrate continuously. However, it is also important to start hydrating before putting on your running shoes. Around four hours before your run, it is advised to consume water with electrolytes. This will help in replenishing the fluids that you will eventually sweat out. By doing so, you will be able to maintain a proper fluid balance during your run, as Shape has previously mentioned.
If you are going for a very long run or if you plan to spend time in the heat afterwards, consume a food item that is rich in sodium prior to your run, such as pretzels, cottage cheese, or simply sprinkling a bit of salt onto your current meal.
The aim is to provide your body with an ample amount of sodium in order to have extra sodium available when you sweat, as it is unavoidable. Additionally, consuming sodium through food, rather than solely through liquids, decreases the likelihood of hyponatremia, also known as overhydration, as stated by Stonehouse.
3. Wear Moisture-Wicking, Quick-Drying Fabrics
Stonehouse suggests that people should consider using quick-drying materials, like nylon or polyester, instead of cotton when running in hot weather. He recommends training in synthetic, moisture-wicking materials to keep the skin dry.
To prevent a damp and uncomfortable run, it is advised to steer clear of garments that are entirely cotton as they will hold onto moisture and sweat. Opting for moisture-wicking materials will not only keep your body cool but wearing polyester or nylon socks will also aid in preventing blisters, a common issue faced while running.
To safeguard your skin from the sun’s intense rays and minimize your risk of skin cancer, ensure you wear suitable attire and apply sufficient sunscreen. As per Shape’s previous report, it is advised to cover all exposed areas with at least SPF 30, as recommended by the American Academy of Dermatology, and select a sweat-proof sunscreen that can withstand your activities.
4. Practice Running in Hot Weather
Meghan Kennihan, a NASM-certified personal trainer and USATF Run Coach, emphasizes that no matter the type of exercise or the conditions, having proper training will ensure a safer and less challenging experience. Research indicates that an increase in blood plasma levels is a side effect of physical fitness.
According to Kennihan, this rise in temperature is significant in the cooling process. If you are well-prepared to exercise in hot conditions, your body will find it less challenging to adapt to the heat.
If you plan to exercise outdoors for a long time, it is advisable to follow her suggestion of doing your workouts and training outside instead of in the comfort of an air-conditioned gym. This will help you become accustomed to higher temperatures.
5. Adjust Your Expectations
Even if athletes are acclimated to heat, it is still crucial to recognize that they will experience a decrease in performance in hot conditions. Hence, according to Kennihan, it is advisable to modify both your expectations and workouts to adapt to the hot conditions.
“She advises taking it slow, paying attention to the signals from your body, and understanding the impact of hot and humid conditions on your recovery. This way, you can keep track of your future workouts and the development of your training plan.”
Given that the heat intensifies the impact of your workouts on your body, it is advisable to incorporate additional recovery methods after particularly demanding days, such as consuming electrolyte replacement beverages and engaging in foam rolling and gentle stretching exercises.
6. Hydrate Before, During, and After Your Run
Proper hydration is important regardless of whether you are exercising or not, but it becomes even more crucial during physical activity because the body loses more fluids through sweat. This is further intensified in hot weather, according to Kennihan.
The recommendation is to drink water before, during, and after workouts, which she advises her team members to do. The Road Runners Club of America also suggests drinking 10-15 ounces of water before starting a run and drinking water every 20-30 minutes while running.
7. Dress Appropriately
Samantha Clayton, a personal trainer and group exercise coach certified by the American Fitness and Aerobics Association (AFAA), suggests choosing breathable light-colored fabrics when running in hot weather, just as you would dress warmly and in layers for running in cold weather.
Sweat-wicking fabric allows your body to regulate its internal temperature effectively. Both lululemon leggings and running tank tops are excellent choices for this. Alternatively, you can consider a breathable two-piece workout set. Instead of hats, it is advised to wear visors as they are less likely to cause overheating, according to her suggestion.
8. Avoid Running on an Empty Stomach
Running on an empty stomach is advised against by Clayton, as it can intensify the strain on the body. However, it is also important to avoid overeating before a run, particularly in hot weather.
According to her, when exercising in hot weather, the body needs extra energy to cool down. Therefore, it is advisable to consume a snack or sports drink containing carbohydrates before running. These carbohydrates will provide sustained energy during the entire run.
9. Seek Out a Shaded Route
Dr. Timothy Miller, an Orthopedic Surgeon and Sports Medicine Specialist at The Ohio State University Wexner Medical Center in Columbus, Ohio, suggests choosing a shaded route on a hot day to minimize direct exposure to sunlight. Dr. Miller advises opting for shaded loops or paths, or even visiting a metro park.
You might consider incorporating a trail with a creek or two into your workout routine, allowing you to run through and refresh yourself by splashing cool water onto your body.
To keep your body as cool as possible, the important thing is to locate an area with minimal direct sunlight. If you are a beginner, opt for running shoes that offer responsive cushioning and gentle alignment to enhance stability while running on various surfaces.
10. Know When to Stop
Jennifer Sobel, a NASM-certified personal trainer, professional dancer, and creator of The Belly Dance Solution, advises that if you plan on running in the heat, it is crucial to understand the symptoms of heat exhaustion. These symptoms can either appear rapidly within minutes or gradually over a span of hours or even days.
She advises to stop immediately, find a cool place, and remove as much clothing as possible if one feels disoriented, confused, dizzy, or nauseous. If possible, pour cold water on yourself. If the symptoms do not improve within 30 minutes, seek immediate help.
