Running in hot temperatures
This weekend I had a 20 mile long run to do.
The temperature at the end of the run was in the mid 90’s, with a heat index near 100 degrees F.
Here are a few recommendations on how to survive the run, and recover quickly.
1) Use an electrolyte replacement drink during your run, and carry the fluid with you.
Running in hot temperatures means excessive sweating. Excessive sweating leads to substantial loss of sodium and potassium. These ingredients are vital to you, and you need to take whatever steps necessary to ensure you are replacing these fluids.
Drink responsibly, and do not over hydrate after the run. If you are like me, you will be dying of thirst after your long run. For best results, drink 12 to 16 ounces of an electrolyte replacement after your run, and be cautious of your fluid intake after that.
Drink controlled amounts, but drink.
If you are in a position where running in extreme heat is routine, study how much fluid your body looses during a work-out, and drink accordingly.
Search out a good electrolyte replacement. I generally use Gatorade, but in extreme heat, I’ll go with Pedialyte.
2) Stay covered up and use sunscreen.
It is tempting to run without a shirt in the heat. This can be a poor choice, particularly in humid climates.
Modern performance wear helps move water away from the skin quickly. This facilitates the evaporation process, and leads to better cooling.
Additionally, remaining covered prevents direct exposure of the skin to sun. Sunburn stinks. Be smart.
Avoid cotton. Cotton is not your friend.
If you have short or no hair, consider a light colored hat. Avoid dark colors as they will absorb sunlight and generate excessive heat.
You want to keep your head cool, so do what feels best here.
Sunscreen may not last through a bout of excessive sweating. Do not rely on it for your sole source of protection.
Be sure to cover your ears, face, arms, legs and neck. Just do it.
3) Run slow.
If you are doing a long run, speed isn’t your goal anyhow. So run slower.
Best, take walking breaks periodically.
Running in the heat is very hard on your body. Treat it nicely for rapid recovery.
Don’t hesitate to run 2 to 3 minutes slower per mile on hot days.
I generally log 8 minute miles on my long runs. On hot days I shoot for 11 minute miles.
Taking walking breaks and running slower can minimize rapid dehydration in your muscles, allowing them to work more efficiently, and to recover more quickly.
4) Cool down quickly.
After your run, try to cool your legs in an ice bath.
Though you may be tempted, avoid jumping in a very cold body of water.
But do try to soak your legs in an ice bath. Fill your tub with a 10lb bag of ice and fill with cold water.
This will not only help your entire body cool down, but the cold water will help alleviate swelling in the leg muscles.
Swelling can be more pronounced in hot temperatures, and the more quickly you can minimize this effect the better.
I don’t make recommendations on the use of ibuprofen. Research is all over the map on how good or bad it can be for your recovery. Do what feels right or has worked for you in the past.
5) Leave the iPod at home.
You’ll want to be fully in touch with what is going on in your body.
Running with music can lead to increased tempo. Additionally, if you are like me, you’ll drift into an endorphin induced trance reminiscent of your days touring the Dead.
That might be fun in cooler climes, but when dealing with excessive heat, you want to hear your body if it cries out for mercy.
Be smart here.
6) Reschedule or skip the run if you can.
Though this is my final suggestion, I urge you to consider it carefully before heading out the door.
Do you really, positively, absolutely have to run today?
I’ve gotten up as early as 3:00am to avoid running in the heat.
And I’ve also been known to reschedule a run to avoid the heat.
There are times when running in the heat is worse for you than not running at all.
Carefully consider your training and your schedule. Can you do your run tomorrow at a cooler time?
If you are going to run, be very careful, and I’ll see you out there.
Bill