SUMMER IS HERE.
And if you’re from Miami, then you KNOW how hot and humid it can get these days.
If you’re like me, then you may have wondered “why does it feel SO much harder to run now and why does it feel like I am running slower?”
When running in the heat/humidity, it is important to understand that our body will have to work much harder to prevent an excessive rise in our core temperature (i.e. heat exhaustion/stroke/aka dying...kidding, but not really)
What can all of that extra work lead to?
▪️⬆️ sweat rate
▪️⬆️ rate of breathing
▪️⬆️ perceived effort
▪️⬇️ min/mi or min/km pace
Running in 90 degree weather and 90% humidity may not necessarily sound appealing, but fear not! Ya girl’s got you!
Here are my top 10 tips to beat the heat when running this summer
TRAINING TIME
Ok...so you may have to get up a little earlier or push your dinner back an hour or so, BUT running when the high sun is not beaming down on your every step feels that much more worth it.
Aim to run when the sun is at its lowest point (early AM or late afternoon/early PM)
RUN BY EFFORT, NOT BY PACE
With all the technology available and our incessant desire to always be our best (us overachievers...i know), it may be tough to forgo looking down at your watch whilst pounding the pavement. However, as I had mentioned earlier, our body will have to work significantly harder to prevent heat exhaustion/stroke and keep everything going on in the inside nice and balanced.
You may even begin to notice that it feels more difficult (MUCH more) to maintain your normal running pace...so....ditch the watch (yes, I said it. And...yes, I too may rely too heavily on gadgets and data these days) and go by effort. Let your body guide how you feel during your run.
ADD ELECTROLYTES
Your body needs more than just water. Electrolytes will help replace the salt and minerals your body loses through sweat
WEAR LIGHT-COLORED CLOTHING
Lighter and brighter colors help reflect heat
AVOID COTTON
Say NO to chafing. Cotton absorbs too much moisture and can lead to blisters or chafing. The excess buildup of moisture in your clothes may also impede on your body's ability to dissipate heat and may contribute to an early onset of heat exhaustion.
Opt for clothing made with a moisture-wicking fabric such as polyester.
SOCK SELECTION
Hear me out - the socks matter! It took me a few long runs to truly realize how much of an impact our socks have on your running performance. Similar to the previous point, you would want to opt for socks made primarily with polyester to prevent excessive sweat & moisture down below.
Drier socks = less squish, lighter feet, & and lower chance of blisters
CARRY A RUN FLASK OR HYDRATION VEST
Having immediate access to your hydration will allow you replenish lost fluids more easily
MAKE YOUR OWN AID STATION
This is a game changer. For longer runs, set up your own hydration station from either your car or a trusted site - Prepare a cooler with ice and water bottles that you can grab and go along your loop
MAP OUT SHORTER LOOPS vs AN OUT-AND-BACK
Imagine being 5-7 miles away from your starting point and you either run out of water or encounter an injury. There may be times when you will have to cut your run short due to an emergency or mid-run injury. Shorter loops allow you to head back to your starting point sooner and safer. Shorter loops will also allow you to head back to your makeshift aid station to hydrate & refill your flask.
TRAIN INDOORS
There’s nothing wrong with tuning in on a solid podcast, movie, or your favorite playlist and getting to work on the treadmill. The treadmill will also enable you to get a better feel for a given pace or effort in a controlled setting.