Oh my goodness, it has been HOT here lately! It's awesome lake weather, but can be challenging for running. Last week I did most of my runs in pretty high temps.
Case and point - here I am after my 5:15 am 4 mile run.
Yah, just a little bit sweaty.
Hot weather is not my favorite weather to run in, but you can safely run in high temps if you are careful about it. In fact, I think running in the heat last summer made me a really strong runner and helped me PR in the cool fall temps! But you have to be smart about running in the heat. Here are some of the things I do:
1. Hydrate before your run. On days when it is especially warm, I try to double my usual water intake. If you start out dehydrated, it's going to be a rotten (and risky) run.
2. Carry water. Even if I am just going out for a 3 mile run, I carry water (unless there is water close by). If I am running more than 30 minutes, I carry some gatorade and drink gatorade right after the run to help hydrate myself.
3. Take it easier. This is hard to do at time as us runners tend to like to push ourselves, but it's not smart to do that on especially hot days. Maybe do a run/walk combo instead of running without taking a break.
4. Replace what you sweat. Some people will weigh themselves before and after a run to figure out how much water they lost on the run. Last year, one of our coaches lost 8 POUNDS during the course of a run. That is extreme, of course, but the heat index was 110 that day. You need to replace what you sweat during your run. It can be challenging to do this because often times when your body is dehydrated, you feel nauseated or don't feel like drinking, but you just have to drink whether you feel like it or not. I will sometimes add cucumbers or lemons to my water on days like this to make the water taste extra good, which tends to result in me drinking more.
So these are some basic and rather obvious suggestions, but they are still important to consider. For more information about running in the heat, check out this post by Shut Up and Run.
Here's how the training broke out for me.
Monday: 6.25 mi @ 10 min pace - we did hill repeats. It was my idea as there was no prescribed workout. The weather was awesome so I figured we should do a tough workout before the weather got super steamy!
Tuesday: 8.5 mi on the stationary bike, 15 minutes of strength training
Wednesday: 6.5 miles in the heat. The heat index was above 100 so we took it easy and did a run walk combo. Our pace was 10:45, so very slow for me, but I really did not care as it was such a hard run.
Thursday: 4 sweaty miles before work, pace of 9:38 (it was 81 and humid when I started at 5:15). Still felt pretty sluggish from the hot run the night before so didn't push it.
Friday: Rest
Saturday: Long run of 12 miles at 9:52 pace. I felt great on this run. It was hot and I felt a little sluggish around 10.5, but all in all it went great!
Sunday: Rest
Training tally:
Week 2: 28.75
Training to Date: 52.75
If you run/exercise in the heat, what are some suggestions you have for training in the heat?
I used to run in the heat all the time since I grew up in Austin, and now I wonder how I did it! We've been having some record-breaking heat in Pittsburgh the last few days and it's brutal. I try to get out to run early, drink lots of water, and listen to my body. Yesterday when it was 95 and sunny and I didn't get up early enough, I ran at the gym on the treadmill (in the air conditioning) to avoid the heat!
ReplyDeleteI am not a runner, as you know, but I do think it's good to listen to your body! And when you get done running, I would jump into the lake to cool your core body temp down! Must as well take advantage of that big cool body of water out there while you can!
ReplyDeleteWith it being insanely hot here it's definitely a big deal for runners. When I feel the need to hit the pavement instead of the treadmill, I go at dusk so it's cooler and I definitely take my water belt with me. I'm amazed at the number of people who don't take water with them when they run around here! They must be camels or something. Or just not the brightest :)
ReplyDeleteI prefer running in the heat rather than the cold too but it definitely can be rough at times. For some reason my stomach also does not love me drinking water in the middle of a run, good thing I keep them short :) glad your training is going well so far. You'll have some cold runs out here for sure!
ReplyDeleteI find running in the heat SOOOOO difficult. I almost want to say I prefer the cold BUT that extreme cold I ran in this winter was a little too much. It was hot and sunny yesterday on my run and I was sluggish. I think the biggest thing for me is that if I have shade I'm OK but if I'm running right out in the sun with no shade I really struggle!
ReplyDeleteThe sad thing is I used to run in much hotter and more humid conditions when I was young in Texas, but after a decade in the Midwest the summers just kill me. I definitely try to recognize that my pace is going to be slower even when I'm trying to push it.
ReplyDeleteYou had a great week of training!
I noticed you're reading "One Summer" for a book club. I read it last summer, and I thought it was so good. I cried through the first several chapters, but it definitely goes up from there. Enjoy!
ReplyDeleteI am trying my best to deal with this heat. Hang in there and enjoy the vacation!
ReplyDeleteThis is a perfect week for you to be at the lake, but oiy with the hot weather runs. I love all your tips for healthy running in the heat. I think the only other thing I'd add is avoid running during the hottest hours of the day (10a-2p)!
ReplyDeleteThat is one thing I DO NOT miss about the Midwest (or the south, or the rest of the country as well apparently)! I hate running in the heat. I am so glad to be on the coast.
ReplyDeleteWhen it's hot though, I usually try to run later in the evening or early in the morning, definitely drink more water (I ALWAYS carry water, no matter what) and just take it slow and easy!
I went out for a walk with my dog yesterday afternoon and he could barely make it! I do not know how people RUN in this heat. It's unbearable. More power to you. :) I will stay cool with my workout DVD's and air-conditioned gym. Ha.
ReplyDeleteYou are so good. I barely got myself to yoga yesterday because of the heat!
ReplyDeleteI can't run in the heat. I absolutely hate it, and my body doesn't do well with regulating heat. I don't think I sweat enough.
ReplyDeleteAmen! I feel a little foolish bringing my hydration pack with me at 4:45 in the morning for a 3 mile run. But when it's already 80 degrees and humid...I'd be more foolish not to!
ReplyDeleteDang for two reasons: 1. to you running at 5:15am. That is something that I just can't do and 2. holy sweaty Lisa for that early in the morning! :)
ReplyDeleteGreat tips though :)
Hydration is my BIGGEST problem on regular days.... when I work out, it's just that much harder to stay hydrated.
ReplyDeleteI can't believe how good you were on vacation! Yes, it's been terribly hot here, too. Your hydration comment is probably all the more critical!
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