Running in the Heat

I just got back from a midday run and it was HOT! (especially for a person who loves summer). The heat of summer has arrived, and we must take precautions as we acclimate to running in hot, humid weather. Our bodies are far better designed to handle cold than hot and we have a difficult time in an environment that is even a few degrees above normal body temperature. Excessive temperatures can impair performance and lead to dehydration, fatigue and heat illness. Here are a few facts and guidelines that will help us better enjoy our summer training.

  • It takes 2-3 weeks of training in hot conditions to acclimate.
  • On hot, humid days, slow your pace from the onset rather than waiting until you body forces you to slow.
  • Many athletes experience fatigue and dehydration as they adjust to the hotter weather. Don’t worry, this is normal.
  • Runners perspiration rate differ, hydrate accordingly. In addition to fluids needed by daily maintenance, athletes need to replace fluids lost with exercise (weigh yourself before and after runs over a period of time). Drink 2 cups of fluid for each pound lost during exercise. If exercises exceed one hour, a sports drink will replace sugar and salt lost, less than an hour, water is adequate. However, don’t overdo it either. Some athletes adhere to the “more is better” theory, but drinking excessively, can lead to hyponatremia (low salt) which can be potentially dangerous.
  • Recent research has suggested that drinking ice cold fluids helps to combat the core body temperature rise.
  • An acclimatized person can sweat up to 4 liters per hour, while a person not acclimatized can only sweat about 1.5 per hour.
  • Vary time of day you run—morning is the most humid, but temps are cooler and evening is generally hotter.
  • Expect slower times for long distances.
  • Wear loose-fitting, light-colored clothing that allows moisture and heat to be lost from the body.Wear sun screen and a visor for protection from the sun

Using strategies like these can make a difference in hot weather training.

Happy Summer Running!

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