That time of the summer again when the heat becomes oppressive. These times of the summer, it is easier not to run than it is to just deal with the heat. I understand this temptation; it is there and very real. How one deals, with the heat can make it more manageable and make the experience worth while. The past couple of issues of RunningTimes and RunnersWorld had articles that give some tips to handling the heat and not losing the fitness that you have already built.
First off you can run in the heat you just have to be smart how to do it. If you are able to continue to run you will see the benefits not only at the warmer weather races early in the season but you will actually be more fit in cooler temperatures.
Acclimatize
It takes time for your body to adjust to hot and/or humid weather. Do not go out for a run in warmer weather thinking that you can run the same pace as you do in the middle of the season. In other words take it easy at the beginning and as you become acclimated you will notice the intensity will follow.
Run Early
If at all possible, run in the early morning. I know the it is summer and sleeping in is a major consideration for most high-schoolers so getting out of bed might be difficult to do but it beats running in the heat. The hottest part of the day is typically from 10am to 5pm . So, if you can't run before or after work (if you work), wait until later in the evening.
Go Technical
Wearing light-colored running tops and shorts made of technical fabrics will keep you cool and allow moisture to evaporate more quickly.
Hydrate Hydrate Hydrate
Drink plenty of water all the time not just after a run. Hydration during your run depends on the temperature and the length of your run. If you are running 6 miles or less, you probably will not need to carry any water with you. If you are running longer than 6 miles you may need to wear a hydration belt or stash some water/sports drink along your route, especially if it's hot and humid. Do not wait until you feel thirsty to drink. If you are thirsty, that means you are already low on fluids. If you are just hydrating after a run you are setting you self up for some very dangerous problems associated with running in the summer heat.
Heat Exhaustion usually develops after several days of exposure to high temperatures and inadequate intake of fluids. It is also a sign that you are out of shape. Heatstroke is the most severe of the heat-related problems. Like heat exhaustion, it often results from exercise or heavy work in hot environments combined with inadequate fluid intake.
Check the Weather
Do not just worry about the actual temperature worry about the Dew Point (better indicator of water in the air than humidity. Why, well take my chemistry class) and the heat index (How hot it feels). If the dew point is under 60°F you should have got out earlier but should be okay to run. When the dew point is between 61-67°F running becomes more uncomfortable and adjustments might need to be made to the workout. If the dew point is between 65-70°F take it easy it is okay to just take it easy distance and pace. These days it might be better to ride a bike because you can hydrate as you ride. If the dew point is greater than 70°F I would not suggest going for a run.
Remember to take caution when running in the summer heat. That does not mean to not run it just means you need to become a smarter runner. Running in different conditions can be very beneficial if you are cautious and take some of the advice I gave you. Again if you have any questions please contact Mr. Schroeder or myself (Mr. Pederson). Remember BBQ days marks 30days till practice starts. Keep on running those miles.
