The heat and humidity of summer is tough for runners, especially when you are trying to train for a fall half or full marathon.
Here are a couple of tips that have helped me:
- Start very early or very late:
Get out before the sun rises or go out after the sun goes down. Be safe though, either run with a friend or be sure cars can see you. You can get a reflective Nathan LED Runners Vest here.
- Hydrate often.
Either bring water with you, (my favorite carrier is the Fuelbelt Helium 4 Bottle Belt) or plan to have water somewhere along your route. I freeze water bottles and put them in my mailbox or hide them behind trees along my path. Not only does it help keep me hydrated but it gives me something to look forward to as I am running!
- Make great use of sprinklers
Run through them and cool yourself off. (just don’t trample the flowers while you are going through your neighbors yard!) - Rest if necessary
Heat exhaustion is nothing to fool around with. If your muscles begin to cramp and you start to feel dizzy and/or nauseous, it is time to call it a day. It is so important to listen to your body. - Treadmill
When all else fails, bring your run inside and log your miles on the treadmill. Pop in a great movie or show and enjoy the air conditioning!
Do you have any tips to share?
{ 18 comments }
Great tips. Running with a friend really helps me. I have someone to talk with during the running and I feel more safe that I’m not running alone, but the most important thing is that my friend is pushing me to work harder. Every day I’m getting into better shape.
Laurens last blog post..Coconut Oil and Its Amazing Health Benefits
great tip AND ive realized, in fitness general, how much I can learn from my Toddler.
she never misses a sprinkler when we are out on our runs, errr, walks
MizFits last blog post..Monday Facetime: we’re getting all kinds of consistent up in herre.
Thanks for writing this — I am having a really tough time trying to run in the heat but if I go early in the morning and find a trail that has shade I am okay.
Happy Birthday to you!!
Thank you for the birthday wishes!
While I’m not a runner, your tips are useful for walking & gardening, too.
I haven’t run through a sprinkler since I was a kid. I just might have to do that
Katschis last blog post..I’m Learning
Love it! The thing I always have to remember when running in theheat/humidity is to take it slower. i always underestimate how much harder it is to run in weather like that so I get frustrated with my poor performance and want to push harder…
charlottes last blog post..Body Confidence: What Not To Do
I would add: Wear gear made from wicking material — socks, tops, shorts, anything that wicks moisture away will help.
And, wear sunglasses when it is sunny! A “no duh” suggestion, I know, BUT I never used to run with sunglasses and since I have started — whooooo, what a difference!
Felices last blog post..Let’s over-do it, shall we?
The humidity really slows me done, but I know the heat is definitely something to be careful with.
Love the tip about the sprinkler. So true!!!
Fit Bottomed Girlss last blog post..A Sweet Escape
I have no idea about running in humidity. Not sure I’d like it. I always have HEED in my bottles and that really helps. Living in So Cal means that the year round temp is between 70-80 so I always run really early. I do have a nathan and a fuel belt, but I end up just carrying the bottle!
Rachels last blog post..You are an athlete
Great tips! Shirtless helps…well for some.
Mark Salinass last blog post..Last Week Linkin’…
Yes, running through a sprinkler is the best! It makes life so much more fun. Is it your birthday?
Good running gear is definitely helpful, fancy moisture wicking fabrics do make a difference.
I remember a year ago, I visited a friend in Korea, and on several occasions I ran around a park in his neighborhood… Man, was that a totally miserable experience. The humidity made the air so dense… no way to cool off…. Hugh! Aweful! I feel for you TX people, at least in Utah it’s VERY dry.
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great tips everyone!
Rachel and Alice–be happy you don’t live in this humid climate. It sucks the energy right out of you.
and Mark, shirtless would help—but I would be very uncomfortable!
Great stuff. I like early morning runs – streets are usually quieter at that time as well.
Sprinklers are great – I love that one!
Lances last blog post..Life’s A Beach
My other favorite is to run near a lake or river because there is always a nice breeze from the water. It definitely helps out a little!
Playful Professionals last blog post..The Definition of Happiness
ooh- i have one: wear super-wicking materials! Need to make that sweat evaporate!
WeightingGames last blog post..5 Ways to Master Your Emotions
great tips, Lisa! Likfe Playful Professional, I love to run by water, namely the ocean. Plus, running in sand is an amazing workout!!
Great tips! Running in the middle of the day without water is just a recipe for disaster. I enjoy a good sprinkler:)
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Thanks so much for sharing these tips! I’ve had to take my running indoors in recent weeks due to rain and incredible heat. I’ll have to remember to not dodge the sprinklers now
Sandy (Momisodes)s last blog post..Running On Empty
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