Running in the Heat

Hey, it’s Dave again and it’s been a while. Running and training took a big hit during the pandemic, and after a series of starts and stops this Spring, I’m finally back into a routine for this Summer. I’ll pick up where I left off — with Summer Running.

Running in the heat of Summer requires some special considerations. Depending on where you live, it can get extremely hot and humid in the Summer months, and you need to be careful and take precautions to avoid too much heat and sun exposure. Hydration is of course critical. When you’re running during the day in the intense sun, you need to drink plenty of water.

This is my quick checklist of things I bring with me on my runs on Summer days:

• A flexible/soft water bottle. You can carry just about any water bottle. I like the soft kind for carrying. Any water bottle will do, just make sure you bring one with you and re-fill it whenever possible.
• A cap. I wear a runner’s cap or a baseball cap whenever I’m out in the sun. A light-colored cap with a brim will reflect heat and keep bright sunlight out of your eyes.
• A phone. I have a special “low bounce” pocket in my running shorts that is perfect for carrying a phone. I bring my phone with me on all runs, just to have in case of emergencies.
• Gels or other energy snacks, especially for runs longer than 6.2 miles (10 km).

The nice thing about running in the Summer is that you don’t need too much gear. A water bottle is critical, and so is a hat to help manage heat and intense sunlight.

Another key piece of advice when running in the heat: listen to your body. There’s no shame in taking a short break in the shade if you start to feel overheated or faint. Remember to drink plenty of water and keep that bottle re-filled.

More tips on listening to your body in the heat

It’s important to listen to your body and make adjustments when running in the heat to avoid heat-related injuries and illnesses. Here are a few tips to keep in mind:

1. Start early or late. If possible, try to schedule your runs for the early morning or late evening when the temperature is cooler. This will help prevent you from overheating and reduce your risk of heat-related injuries.
2. Stay hydrated. It’s especially important to stay hydrated when running in the heat. Make sure to drink plenty of fluids before, during, and after your runs to prevent dehydration.
3. Wear light-colored, breathable clothing. Choose clothing that will help you stay cool and dry, such as lightweight, moisture-wicking fabrics. Avoid dark colors, which absorb heat, and opt for light-colored clothing, which reflects it.
4. Take breaks. If you start to feel overheated or exhausted, it’s okay to take a break and rest in the shade. It’s better to take a short break and continue your run later than to push yourself too hard and risk a heat-related injury.

So there you have it, folks. By listening to your body and making adjustments when running in the heat, you can reduce your risk of heat-related injuries and illnesses and stay safe and healthy.