Top 10 Tips For Running In The Heat

Wednesday, March 19, 2014

Happy Hump Day!

It got up to 80 degrees here in Austin yesterday which means 100+ degree temps are right around the corner! I'm definitely ready to see the sun more often, however, the higher temperatures can definitely put a damper on my outdoor workouts. This pasty lady frys in the sun faster than you can say sunshine. Sunburn, dehydration, heat headache, cramps, you name it, I've had it. Just because it feels like you're hanging out in the Sahara desert, doesn't mean you have to cease all outdoor workout/runs!

Top 10 Tips For Running In The Heat:
  1. Wear sunglasses or a hat. I don't know about you, but squinting gives me a headache in no time flat when it's hot outside so protect those peepers.
  2. Make sure you are hydrated before you head outdoors to workout and stay hydrated throughout. Top off your tank with 16oz of water an hour before you begin your workout and then consume 5-8oz of water about every 20 minutes. If you are doing strenuous activity, I would suggest going with a sports drink to replenish electrolytes.
  3. Wear light colored clothes that breathe well and wick away sweat.
  4. Invest in some body glide to prevent chaffing. With extra sweat, comes salt buildup on the skin which can lead to painful chaffing.
  5. Modify your schedule. Try to avoid running in the middle of the day. Running before the sun comes up is best, but if you're not an early morning person, running after the sun goes down is better than at noon. If you can, pick shaded trails with frequent water stops.
  6. Run loops instead of long out and backs in case you get overheated.
  7. Take your cell phone with you in case you get in trouble and need to call for help.
  8. Take some of your runs indoors. Speedwork can be done on the treadmill to mix things up and give your body a break from the heat.
  9. Be ok with slowing down. For every 5°F rise in temperature above 60°F, it can slow down your pace by as much as 20 to 30 seconds per mile. Bummer but true!!
  10. Avoid excess alcohol and caffeine which can be dehydrating.
Check out that sunburn!
I hope you all have a great day. I'm off for a power walk before I head into work. Still no running for these prego hips, but it's just a small price to pay for the little one currently hiccuping in my belly! :)

Not feeling an outdoor workout today, go check out the full length Barre workout I filmed last week for (it's free). It's designed to be done easily at home on a simple chair!

How do you modify your workout during warmer weather?

In health,

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1 Comment »

One Response to “Top 10 Tips For Running In The Heat”

  1. 80 tuesday and now it's gonna be cold again. so weird! but i need to get ready for this 100 F heat somehow! haha


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