RODALE NEWS, EMMAUS, PA—If you rely on running to keep yourself fit, but the summer heat is making you hesitant about getting out the door, consider this before you give up on summer running:
On July 10, 1913, the highest temperature ever recorded in the Western Hemisphere was reached at Death Valley, California: 134°F. It remains just shy of the all-time world record set by Libya on September 13, 1922—136°! Every July, there’s a 135-mile running race that starts in Death Valley and finishes on the slopes of Mt. Whitney. It’s called the Badwater Ultramarathon. And yes, you have to be bad to run it. Valley temps routinely reach 110° to 120°.
Protect yourself from other summer bummers, courtesy of Prevention.com:
Safeguard Your Yard: Avoid backyard calamities, from bee stings to picnic food poisoning.
Car Smarts: Make sure your ride is ready for a summer road trip.
Do You Have an Emergency Plan? Prep your family for hurricanes and other home-wreckers.
Which isn’t to imply that a heat wave in your neck of the woods is child’s play. But like those Death Valley runners, you can mange hot-weather running as long as you follow certain precautions and take full advantage of key pieces of running gear.
Try these summer-running strategies to keep your running on track when the temperature rises:
Stick with it. If a heat wave hits and your usual run becomes an exercise in misery, don’t worry, things will get better. Experts say it normally takes up to 2 weeks for your body to become acclimated to the summer heat. During acclimatization, for example, your body expands its blood plasma volume and increases sweat rate. So be patient.
Go early. If you’re not a morning runner, you might want to make an exception during the hotter part of the year. Early morning is the coolest time to run. Added benefit: Your workout is done, and you have the rest of the day to feel good about it.
Go slow. Research proves that your body simply can’t perform as well in the high heat, so it’s important to adjust. Don’t force yourself to run at top speed. Make a conscious effort to start your run slower and keep it slower throughout. Don’t worry, you’ll still get a great workout.
Seek the shade. If you always run the same route, now’s the time to try something new. A shaded park or wooded trail (see the RunnersWorld.com trail running site for tips) is a godsend on hot days. Even if it means driving a short way or cycling to the shady area, scope out a shadier route that you can follow on hot days.
Go indoors. Some days, especially if there’s high humidity or high pollution or both, running outside just isn’t smart. If you miss your normal morning time slot and are determined to run, opt for a treadmill at the gym instead. Or do some indoor yoga or strength training at home or find a neighborhood pool for a lap swim.
Run with a friend. Running partners are great no matter the weather, but for safety reasons, it’s good to run with a buddy on high-heat days. Make sure you both review the symptoms of heat exhaustion and heat stroke.
Protect yourself. Choose a sunscreen that will protect you from the sun’s UV rays; consider clothing that’s designed to block the sun; and wear sunglasses to protect your eyes.
Stay hydrated. Experts recommend you drink around 16 ounces of fluid about an hour before running. It’s also good to take a water bottle with you on the run, especially if you’re planning to be out for 45 minutes to an hour or more. Look for water bottles that attach to a lightweight hip belt. As with the other gear mentioned here, you’ll find bottle/belt combos at your local specialty running store.
For more tips on running in the heat, check out RunnersWorld.com's "Running in Cold or Heat" page.