Tips for Running in the Heat
It was 39 degrees yesterday.
As the summer sun blazes and temperatures rise, runners face unique challenges that can impact performance and safety. In this post, we delve into the science behind running in the heat and offer practical tips to help you navigate your summer training effectively.
Understanding the Heat's Impact on Running
The shift to hot weather running presents immediate physiological challenges. Heat increases cardiac output demands, forcing your heart to work harder to maintain circulation. This results in elevated heart rates even at familiar paces, making zone-based training adjustments crucial for maintaining performance goals.
Managing Hydration and Performance
Dehydration compounds these challenges, reducing blood volume and hindering your body's ability to cool itself through sweat. Simply drinking water isn't enough; replenishing electrolytes lost through sweat is essential for muscle function and temperature regulation. Electrolyte-infused fluids can help maintain performance and prevent heat-related issues.
Sun Exposure and Protection
Sun exposure poses another risk, especially for those unaccustomed to intense sunlight. While sunscreen is recommended for most, some runners find it affects their ability to sweat effectively. Instead, opting for UPF-rated clothing can provide protection without compromising cooling mechanisms, ensuring you stay comfortable and protected during extended runs.
Practical Tips for Summer Running
Adjust Expectations: Understand that running in higher temperatures will affect your pace and endurance. Adjust training plans accordingly to avoid overexertion.
Hydrate Smartly: Incorporate electrolyte-rich fluids to replenish losses from sweat. Focus on maintaining hydration levels before, during, and after your run.
Protect Your Skin: Choose lightweight, UPF-rated clothing to shield against UV rays while allowing for adequate ventilation.
Know Your Limits: Monitor your body's response to heat and adjust your running schedule or intensity as needed to prevent overheating or exhaustion.
Cool Down Effectively: After running, prioritize cooling down with a cool shower or ice packs to lower core body temperature and aid in recovery.
Take home message:
Summer running offers unique challenges, but with proper preparation and awareness, you can continue to enjoy and excel in your training regimen. By understanding the impact of heat on your body and implementing these practical tips, you'll stay safe, perform better, and make the most of your summer miles.
Whether you're training for a race or simply maintaining fitness, embracing these strategies will ensure that your summer runs are as enjoyable and effective as possible. Stay cool, stay hydrated, and keep moving forward in your running journey!
Dr Mark Murdoch is a runner, chiropractor, and rehab specialist in Vernon, BC.
Every week he works with runners, mountain bikers, and adventure athletes who want to get back to their sport better than ever.
Request a free consult with him here: CONTACT