5 Tips for Running in the Heat
Summer’s in full swing and that means it’s time to adapt your running game. Running in the scorching sun isn’t for the faint of heart. But, with the right approach, you can maintain your training and even thrive in the summer months.
Whether you’re an experienced marathoner or just starting your running journey, these tips will help you navigate the challenges of running in the heat.
Running in the summer isn’t about sucking it up - it’s about being smart and strategic.
So grab your water bottle, set that alarm a bit earlier, and get ready to tackle your summer runs.
Here are five proven strategies to help you stay strong and safe when running in the heat.
Prehydrate.
Prehydration is exactly what it sounds like. It’s prehydrating your body to anticipate any fluid lost through sweat while running in the heat.
Here’s how to do it effectively.
Two hours before your run drink 2 cups of water with electrolytes. Repeat this 10-15 minutes before your run.
Slow Down.
Running in the heat and/or humidity increases the physical stress put on your body which increases your heart rate.
This means that your typical easy run pace will elicit a higher heart rate than normal. The way to prevent this is to slow down.
The general rule of thumb is to increase your mile time by 30 - 90 seconds per mile when running in the heat.
Army Veteran, Olympian and Team RWB Eagle Jeff Galloway has a simple formula to help you figure out just how much to slow down.
Here it is: Add 30 seconds to your mile time for every 5* increase over 60* F.
For example, let’s say your easy pace is a 10 minute mile and it’s 80* outside. You should adjust your pace to 12 minutes per mile.
Hydrate.
Here’s a harsh truth. Only 22% of Americans report drinking the recommended 8 glasses of water a day. And that’s a big problem.
Being hydrated is extremely important. It helps regulate body temperature, keep joints lubricated, deliver nutrients to cells, and keep organs functioning.
An easy way to remember how much water you should drink every day is to divide your weight in half and drink that many ounces of water.
For example, if you weigh 150 lbs you should aim to drink 75 ounces of water a day as a minimum.
This number increases when we run regularly, especially in the heat.
The reason? Running causes us to sweat. Sweat loss causes us to lose water and electrolytes.
An easy way for runners to stay hydrated is to drink on their runs.
It’s recommended the average runner bring water or an electrolyte drink with them on runs over 20 - 30 minutes. Make sure you take at least a few sips every 10 minutes or so.
Pro Tip: If you feel thirsty on your run, you’re likely already dehydrated. Slow down or stop. Drink some fluids. And then get back to running.
Run Early, Late or Indoors.
Don’t run outside during the heat of the day. It’s an effective strategy to help “beat the heat.”
During the summer months, it’s cooler in the early morning (but more humid) and late evenings after the sun goes down.
But the most surefire way to avoid the heat and humidity is to run indoors on a treadmill.
Think about what works best for you and adjust your training during the summer months accordingly.
Rehydrate.
You sweat more when you run in the heat. Sweating is our body’s way to try and help us cool down. Sweat is made up of mostly water with some electrolytes.
That’s why it’s super important to rehydrate after your run.
Drink some water or a broad spectrum electrolyte mix. A broad spectrum electrolyte mix is one that contains more than sodium. They usually have magnesium, potassium, and calcium as well.
This will help “refill the tank” to keep you hydrated which aids in recovery.
Want more running tips and inspiration?
Download the Team RWB Member App and join our Running Activity Group for more training tips and inspiration. Plus, they offer encouragement while you work toward your running goals.
