Summer is in full swing here in Tennessee. The South has been under a heatwave lately, making outdoor activities more untenable than usual. I’m used to running in year-round conditions, hot or cold, but even I have to admit that things are getting toasty!
Of course, we can’t let weather conditions stop us! Part of being an endurance runner is enduring, which means pressing on through unfavorable conditions. That said, it’s much easier to overdo it and harm yourself in this weather. If you’re going to keep running, you’ve got to take the necessary precautions to keep yourself safe.
8 Steps for Safe Summer Endurance Running
Step #1 – Hydrate
Drink plenty of fluids throughout your run to maintain proper hydration. Not only will this prevent muscle cramps, but it will help your body regulate its temperature. Hydrating starts well before your run, so drink water or an electrolyte-rich beverage 30 minutes prior. Carry water with you, no matter how short you think your run will be. If you don’t like hauling a bottle around, invest in a Camelback or other water-storing wearable. Bring more than you need and drink when you’re thirsty.
Step #2 – Time Your Runs
Schedule your runs in the morning or evening to avoid the heat of the day. You don’t want to be out there when the sun is beating down on you. If you can’t work around the sun, run indoors on a treadmill or in shaded areas to help reduce the impact of direct sunlight.
Step #3 – Dress Appropriately
Wear lightweight, breathable, and moisture-wicking clothing that allows sweat to evaporate (provided it’s not too humid) and keeps you cool. Choose light-colored clothing that reflects sunlight instead of absorbing heat. Wear a hat and sunglasses. And don’t forget the sunscreen! While it won’t keep you cool, burns only make you feel miserable. They radiate heat, chafe, and can be generally uncomfortable no matter what you wear. That’s not to mention the risk of skin cancer!
Step #4 – Pace Yourself
Adjust your pace and expectations for summer running. Running in hot and humid conditions can be more demanding on your body, so be mindful. Slow down and listen to your body’s signals. Pay attention to your breathing and heart rate, and be willing to adjust your pace to ensure you don’t overexert yourself. It’s perfectly normal to need to slow down during intense conditions.
Step #5 – Gradually Acclimate
Allow your body time to adapt to running in the heat. Start with shorter runs and gradually increase your distance and intensity. This gradual progression helps your body adjust to the heat and reduces the risk of heat-related illnesses. It takes a whole different level of endurance to get through this weather! You may feel like you’re taking a step backward, but starting slow is safer.
Step #6 – Follow Cooler Routes
Plan your running routes to include shade and breeze. It tends to be several degrees cooler near bodies of water, so take advantage of them. Run along heavily shaded nature trails. As much as possible, avoid asphalt or concrete surfaces that radiate heat.
Step #7 – Listen to Your Body
Pay attention to how you feel during your run. Slow down or stop if you experience dizziness, lightheadedness, nausea, excessive fatigue, or any other signs of heat-related illness. Prioritize your safety and well-being, even if it means a “bad” run. If you hurt yourself, you’re only going to experience bigger setbacks.
Pro-tip: heat cramps are one of the first signs of heat illnesses.
Step #8 – Stay Accountable
Consider running with a buddy or letting someone know your running plans and expected return time. This is especially important if you plan on running somewhere remote, like a national park. Too many people go missing because they weren’t adequately prepared to handle the trail or because no one knew where they were. In the event of injury, heat-related or otherwise, time is of the essence.
Remember, your safety should always come first. It’s okay to modify your workout or opt for alternative forms of exercise indoors until the temperatures become more favorable. People have different tolerance for extreme temperatures – so listen to your body and recognize your limitations.
What are your favorite pieces of hot weather running gear? Share your recommendations in the comments.