I love to run outside. The warm breeze, wide open spaces, and gorgeous scenery are all really inspirational. I feel so much more alive and energetic running outside than I do inside on a treadmill. I also love running outdoors because it’s more challenging with the wind resistance, hills, and obstacles you have to jump over. I usually try to wake up early and run before the hottest peak, but today, I hit my snooze button too many times and
suffered the consequences learned a valuable lesson.
So, today I ran at noon and it actually felt like I was running on the sun and I guess drowning in my own sweat is an attractive sight to see because I had more cars honk at me today that ever before. Records were broken today, ladies and gents. And I wasn’t even wearing a “Beep if You Like Running” shirt.
I’m not complaining about the warm weather, just sweating–I mean, saying, that I should have kicked my lazy butt out of bed earlier. Now I know. At least I can change the title of this post from “running in the heat” to “(how i failed at) running in the heat.”
It is summer; of course it is going to be hot. It isn’t the sun’s fault, but my fault for not adjusting my routine and mindset to ensure a better run (i.e. I didn’t take any water with me, I went too late in the morning, didn’t hydrate properly before I ran, and in my mind I thought I should be able to run the same pace in the heat as I do when it is cooler outside).
Here are some things I learned along my torturous run that we kind of really need to do if we want to have any hope at a good summer of running and training:
1. Slow your pace. Slowing your pace and reducing your intensity will allow you to more efficiently acclimate and continue to run.
2. Work with the heat. If you are new to running, add power walk breaks to cool yourself during your runs. Like a car, if your body temperature rises too high, you will overheat. There is nothing wrong with walking and it does not make you any less of a runner! One of my favorite quotes that I always tell myself is: “No matter how slow you go you are still lapping everybody on the couch!”
3. Run early! Obviously it is cooler in the morning and evening, so get out the door; you will be so glad you went when you did. If you are training for a race that is going to be hot, then maybe do a few of your runs early but also some of them when it is hot to help your body adjust.
4. Sunscreen!!!! There is nothing more to be said! Protect your skin!
5. Drink, drink, drink. Even try pouring some of it on you! If your workout is less than 45 minutes you should be fine with just water, but anything longer than that, you may want to grab a sports drink when it is really hot out to help keep your electrolyte levels up. Plan your routes according to drinking fountains (run through a park!) or bring your own water bottle (but then you have to deal with carrying it unless you buy a fancy wrist strap).
6. Run on a trail or somewhere near a nature center. Trees=lots of shade!
7. The treadmill will be your best friend even when you don’t like her back. Sometimes it really is too hot to safely run outside so use that treadmill. Turn on Netflix to fight boredom!
8. LISTEN to your body! If you start feeling dizzy or light-headed then stop and find shade and water. You can finish your workout another day when the conditions are safer for you!
9. Remember. Running is hard and running in the heat is even harder but that is what makes us runners so cool…..we are hardcore. 🙂
10. Wear light, moisture-wicking clothing. No cotton! Cotton retains moisture.
11. Just for laughs…. put ice cubes in your sports bra!! Ha!!
Heat will affect your performance, so my biggest advice is to relax and not to worry too much about pace. You cannot hope to go the same pace as in the spring and fall. The more worry-free and injury-free runs you have, the better.
Anything to add?!?! Share your tips with me!!!
And now………. what I wore!!!!
I bought this sports bra from PINK because I had a $15 off coupon, so I landed this baby for under $20 bucks which is a mega deal…. ladies…. we all know how ridiculous Victoria’s Secret prices can be. This was my first time wearing it and I love the mesh detailing. It held everything where it should be while I ran and I now title this as the best sports bra I own. The other ones I have just don’t do the job well and I experience chest pain after I run.
I bought this “Run Don’t Walk” tank from Aeropostale. I saw it and immediately thought “I need this.” Lucky for me, it was 70% off!! Woohoo!!!
These shorts are from T.J. Maxx I believe! They are New Balance brand and are very comfy to run in!
My shoes are Skecher’s Flex Sole. They have memory foam on the inside and feel like I am walking on a cloud!
I wear a headband that has a rubbery (??) lining so it stays snug on my head. My high pony doesn’t stay high for long. It falls down to the bottom of my head and sticks to the back of my neck while I am running.
And just in case you want to see the aftermath of a five mile run in 82 degree weather….
Have a great day guys!! Stay cool!! 🙂