Running in the Summer Heat and Humidity

It’s mid-August, which means that I’ve been suffering through the heat and humidity down here in the Deep South for far too long. And guess what? We have at least another month of this before things will improve. With that in mind…

Here are eight tips for running when it’s hot:

• Run early or late. The best way to deal with the heat is to avoid it entirely – thus, you should try to run early in the morning or later in the evening.
• Stick to the shadows. If you can’t manage a morning or evening run (and even if you can) you should make every effort to stay in the shadows.
• Protect yourself from the sun. The summer heat is frequently accompanied by intense sun. Do yourself a favor and protect yourself from skin cancer while you’re working out.
• Wear the proper running gear. Nothing beats a good running shirt when it comes to staying cool – or at least as cool as possible.
• Slow down. The hotter it gets, the harder it is to run. If you’re struggling to make it through your runs, consider reducing your pace.
• Shorten your runs. Another possibility is to simply shorten your runs when the mercury starts rising.
• Stay hydrated. You’ll be sweating a lot. Be sure to drink enough fluids before, during, and after your run. And consider taking in some electrolytes if you’re going for a longer run.
• Cross-train. Finally, if the heat is unbearable, consider cross-training. Work out in an air-conditioned space, or start swimming.

If you have any tips of your own, I’d love to hear them.

Filed under: Health & Fitness
Tags: cardio, cross training, exercise, running