Running in hot weather can be a double-edged sword. On the one hand, it offers the chance to enjoy the great outdoors under clear, sunny skies. On the other, it presents unique challenges that can test your endurance and push your body to its limits. When the mercury rises, your body must work harder to maintain its core temperature. To cool your body, glycogen is called upon to support cooling your skin and is the main fuel source for our workout muscles. The battle for glycogen is always won by protection of the body first. Meaning, if called upon to support your body’s cooling system, it will always choose the most important (cooling your body). High temperatures combined with humidity create a particularly challenging environment, as sweat evaporation—the body’s natural cooling mechanism—becomes less effective.
Some common issues runners face in hot weather include:
Preparing for a hot-weather run begins long before you lace up your shoes. Here are some key steps to take:
Start hydrating well before your run. Sip water consistently throughout the day rather than guzzling it all at once. Consider drinks with added electrolytes if you plan to run for more than an hour or if you're prone to heavy sweating.
Run during the cooler parts of the day, such as early morning or late evening. Avoid the midday sun, typically from 10 a.m. to 4 p.m., when temperatures and UV radiation are at their peak. While running in the morning makes a lot of sense, do not underestimate the humidity. Most often, the humidity levels are high and while at first it might feel comfortable (and even chilly), the humidity will heat your body up quickly and those affects can be as dangerous as running in higher temps. Be careful about over dressing.
Opt for lightweight, moisture-wicking fabrics that allow your skin to breathe. Light-colored clothing reflects sunlight, while a hat or visor can shield your face from the sun. Don’t forget sunglasses with UV protection and sunscreen with at least SPF 30.
Choose shaded paths or trails to minimize direct sun exposure. If possible, plan routes near water bodies where the air tends to be cooler.
Even with thorough preparation, you’ll need to make smart decisions during your run to stay safe and comfortable:
Hot weather isn’t the time to chase personal records. Slow your pace and accept what your body is expressing. As I have discussed before, we use heart rate to create safe guardrails for our runners. Assigning a maximal heart rate to stay under ensures our runners will safely perform a given training run.
At No Finish Line Fitness, we train most of our runners using heart, but we train all our runners using time instead of a particular distance. In the future I will explain more in depth in the future, but for this subject, I believe it is imperative to run for a certain time instead of a particular distance. High temperatures or humidity is taxing on the body and often trying to force our bodies to get to a certain distance can be miserable, or even dangerous. Instead of running four miles, run 40 minutes and whatever the distance ends up being, accept it. Between the elements and your body’s reaction, you will have run safely and most likely, less miserable. Forcing our body’s to do anything is never healthy.
Carry water with you or plan your route around water fountains. For longer runs, consider a hydration pack or handheld bottle. Take small sips regularly rather than waiting until you’re thirsty, as thirst is a late indicator of dehydration.
Wet your hat, bandana, or shirt with cold water to help cool your body. Running through sprinklers or dousing yourself with water at aid stations can also provide temporary relief.
Stop immediately if you experience symptoms of heat exhaustion, such as dizziness, confusion, excessive fatigue, or chills. Seek shade, hydrate, and cool off before deciding whether to continue.
Recovery is just as important as preparation and execution. Here’s how to bounce back after a hot-weather run:
Drink plenty of water and replenish lost electrolytes with drinks or foods like bananas, oranges, or electrolyte tablets. Refuel with a balanced meal containing protein, carbohydrates, and healthy fats.
Avoid jumping straight into a cold shower, as this can shock your system. Instead, start with lukewarm water and gradually lower the temperature.
Give your body time to recover, especially if the run was particularly taxing. Reflect on what worked and what didn’t during your run to improve your strategy for next time.
For those who are seasoned runners or looking to push their limits, here are a few more tips to optimize your performance:
While running in hot weather can be challenging, it also offers unique rewards. There’s something magical about running at sunrise when the world is quiet and the air is crisp or feeling the satisfaction of overcoming the heat to complete a tough workout. By taking the right precautions, you can transform hot weather running from a daunting task into a fulfilling experience.
We train many runners throughout the summer months, and many of them have fall events they are preparing for. I always caution runners to choose between winter or summer running, when they choose an event. If you absolutely hate hot weather running, signing up for a fall event may not be wise.
Running through the summer can often feel like you have lost your conditioning or are carrying a piano on your back. The fact is, your conditioning is fine, but your glycogen is protecting you at the cost of fueling your working muscles. My advice is to safely (and smartly), keep running or even run/walking using the tips I have mentioned. When fall hits you will feel amazing and that piano will be off your back! At No Finish Line Fitness, we specialize in helping people run and we are always here for you. Just reach out!
Have a great weekend and God Bless!
Mike
