Feeling hot - tips for running in the heat
Running in hot weather can be challenging, but with the right preparation and precautions, it can be a rewarding experience. Here are some tips to help you run safely and comfortably in hot weather:
Run during cooler times of the day: Avoid running during the hottest hours of the day, which are usually between 12:00 PM and 4:00 PM. Instead, try running early in the morning or later in the evening when the temperature is cooler.
Stay hydrated: Drink plenty of water before, during, and after your run. Carry a water bottle with you and take sips regularly to avoid dehydration.
Wear appropriate clothing: Choose light-colored, breathable, and moisture-wicking clothing that will keep you cool and dry. Avoid cotton, which can trap sweat and make you feel uncomfortable.
Protect your skin: Wear sunscreen with an SPF of at least 30 to protect your skin from sunburn and sun damage. Wear a hat and sunglasses to protect your face and eyes from the sun.
Run by effort, not by pace: Adjust your expectations and run at a comfortable pace that feels sustainable in the heat. Don’t push yourself too hard, and listen to your body.
Take breaks if needed: Don’t be afraid to stop, walk, or take breaks if you feel overheated or unwell. It’s better to be safe than sorry.
Track your exertion level: Wear a heart rate monitor to track your exertion level and avoid overtraining.
Reduce your weekly mileage: Try reducing your weekly mileage during hot weather running to lower your chance of experiencing heat exhaustion or other heat-related risks.
Choose the right shoes: Opt for shoes that are light, breathable, and comfortable. Look for shoes with mesh uppers and good ventilation to keep your feet cool.
Plan your route: Choose a route that has plenty of shade and avoid running on hot pavement or concrete. Consider running on trails or in parks with trees to stay cool.
Remember, running in hot weather requires extra care and attention. By following these tips, you can stay safe, comfortable, and enjoy your run even in the hottest weather. Stay hydrated, stay cool, and happy running! 🏃♀️🏃♂️
