Whether it’s your first time ever or it’s the first hot day of the season, running in the heat is no joke! It never ceases to amaze me how much the first hot run of the year kicks my butt! Most runners will tell you they much prefer to run in cooler weather, 50F is about perfect. Just warm enough that you don’t need all the winter layers, and if you’re my husband time to dig out the shorts 😉 . This weekend the temps soared into the 80’s, it was beautiful…for sitting outside, going for a walk, heading to the park, running however required a bit of planning.
Step 1: Avoid the middle of the day. If you know the temperature is going to soar, try heading out early in the morning or when the sun starts to go down in the evening.
Step 2: Dress lightly. Shorts, light tees or a tank top and a hat or something to keep the sun off of your head.
Step 3: Sunscreen. Even though you’re not sitting out, you will be in the sun for an extended period of time and we’ve all heard about how strong the suns rays are. You might be sore after your run, you don’t need a sunburn on top of that.
Step 4: HYDRATE!!! I can’t stress this enough. Warmer temps = more sweat. I bring water or gatorade on every run over 6 miles but when it’s hot, I bring a bigger bottle on every run no matter the length. Truth be told, you need to make sure you’re well hydrated before you head out. You never want to get into a situation where you’re feeling really thirsty because then it can be an uphill battle to rehydrate.
Step 5: Buddy up! It’s always a good idea to let someone know where you’re going or better yet run with a buddy especially you’re first time out in the heat. Heat exhaustion can creep up quickly so having someone around is a good idea. I’m not trying to make it sound scary but I remember the first time we went out on a hot day. We went out for a 14 miler and didn’t realize how much liquid we needed. Chris and I ended up walking the last couple of miles and Bryan ran home and got the car. We used that run as a learning experience and are much more careful today.
Don’t get me wrong, I really enjoy shedding the fleece leggings and extra layers. The feel of the sunshine, the warm breeze, the buds on the trees, such a beautiful time of the year. Just don’t underestimate the toll the warmer weather can take on your body during your workout. Being prepared means everyday is a great day for a run!
What weather do find the hardest to run in?