Dealing With the Heat
Training through the summer can not only be grueling, but down right dangerous. Here are some tips to train safely and as comfortable as possible in the hot summer months.
Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F ( every 2.5C above 14C)
When the temperature is over 70F (21C) you may take a 5 minute “cold shower break” every 25-30 minutes to keep cool.
Try to complete your run before the sun rises above the horizon.
More frequent walk breaks during hot weather can lower body temperature increase. If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26C) drop to 60 sec run/30 sec walk or 30/30
When you start to heat up more than normal, take a longer walk in a mall or indoor AC building
Pick shady courses on hot days.
Don’t wear a hat! Pour water over your head
Have an indoor alternative—treadmill, etc
Run in the deep end of the pool, using a flotation belt
I should point out...
PS from The Fat Runner...
That performance decrease based on temperature is no joke. At both the Disney Marathon and Philadelphia Half Marathon, after doing all my training in Puerto Rico then traveling to the US in winter time, I felt like I had super powers. Running in the heat is VERY different.
Good points. All of them.
ReplyDeleteSummer can be an absolutely soul-sucking time as a runner. I still try to push myself on my shorter runs, within the margins of safety and reason, knowing it will make me stronger in the long run.
Fall will be here soon enough.
Agreed +100 about fall arriving. Although for me it will probably mean 89 degrees instead of 91 but I'll take it. Believe me.
DeleteUGH, tell me about it! Thanks for sharing the tips. I continue to struggle and whine and complain when I run this time of year, and it never seems to get easier. Is it September yet?!?!
ReplyDeleteRunning in the heat is so not fun but my norm here on the Gulf Coast!
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