No matter where you live right now it is hot. While you could spend the next three months running on the treadmill, that is just not as fun as running outside in the sunshine. We asked head coach of Revolution Running, Ewen North, for some tips on running in heat.
1. Keep the fluids flowing.
Staying on top of your hydration is probably the biggest single factor for running during the summer heat. Drink small amounts throughout the run, 4 - 5 ounces of fluid every 15 - 20 minutes. Also, make sure you hydrate well both before and after your run.
2. Avoid the hottest parts of the day.
When the temps get really high and unbearable or even dangerous to run in, try to get out during the coolest times either early morning or late evening. If you're training for a marathon or longer, it may be impossible to avoid the heat altogether but if you can get in at least half of your run without suffering in the heat it will help you.
3. Use protection
Everyone knows that too much direct sunlight can lead to skin damage, sun burn and worst case skin cancer. Many of us forget to wear sunscreen. Lather up with a high factor sun screen, especially on the exposed parts of your face, tops of the ears, neck and chest.
4. Cover up
Wear a hat to help shade your face and neck and sunglasses to protect your eyes. You may also want to soak a bandana in water and wear it around your next to keep you cool.
5. Replace Electrolytes lost in sweat
You will be sweating a lot more in the heat which results in losing electrolytes. Use a sports drink containing sodium, calcium and potassium to help replace lost electrolytes or use salt tabs and water. You can also take gels or other food supplements that contain a good mix of electrolytes.