It should be illegal for races to be scheduled in the middle of summer. Because training for a half marathon when it’s nearly 100 degrees outside is just not okay.
Yep, here in San Diego there has been an awful heatwave this past week. We’re talking high 90’s, humidity, no breeze…not exactly the best running conditions.
As much as I’ve wanted to skip some runs and go home and blast my AC I know my half marathon is creeping up fast and I need to prepare. So when you have to train, even in the crazy heat what’s a girl to do?
The answer is to RUN SMART! Something as simple as slowing your pace and wearing light colored clothing really can make a world of difference on a very hot day. So without any further ado let’s discuss 10 ways to beat the heat while running…
10 Ways To Beat The Heat On Long Summer Runs:
1. Accessorize- It’s kind of common sense but ALWAYS wear a hat, sun screen and sunglasses! There is nothing worse than finishing a run dehydrated, sore and sunburned.
2. Timing is everything- Ideally running early in the morning is going to be your best bet for beating the heat. But when that just isn’t possible try going late in the evening once the sun has set and the heat is less severe.
3. Hydrate- Drink water before, during and after your run not just when you feel thirsty! I always bring water in my Buddy Pouch hydration pouch and keep at least 2 water bottles in my car for after I finish.
4. Drink electrolytes- Don’t just hydrate with water. When it’s very hot and you’re sweating like crazy you need to replenish your body with electrolytes. I love using Nuun hydration tabs instead of nasty sugary sports drinks.
5. Clothing matters- You want to wear light colored clothing that is loose fitting. Even better, wear clothing that is made from a sweat wicking material.
Tag with the waves? Please tell me I’m not the only one who use to play this for hours as a kid.
6. Slow down- It takes your body about 2 weeks to acclimate to the heat. During this time really slow down your pace and don’t get down on yourself if you’re feeling dead after just 1 mile.
7. Break time- When it’s very hot out you should take a break every couple miles (preferably in the shade) to hydrate. I ran 10 miles yesterday and seriously stopped every mile for a sip of water and just to let my body relax for a minute.
8. Plan your route- You know that trail you love to run on that has no shade…probably not the best place to run in the heat. Try to pick a route with a lot of shade or take it to the next level and drive to an area in your city that has cooler temperatures. I always go to the beach to run when it’s super hot since it’s a good 20 degrees cooler than the temperatures inland.
9. Avoid dehydrating food/ drinks- If you know you’re going to be running in the heat having a few too many glasses of wine the night before probably isn’t the best idea. Also the morning of your run maybe skip your usual cup of coffee or just have half.
10. Know when to say no- Sometimes it’s just not safe to run outside in the heat. You have to be the best judge of this and really listen to your body. And no, just because you can’t run outsides doesn’t mean you get to skip a workout…hello treadmill…my worst enemy haha!
Even with this crazy heat wave in San Diego I had a great week of half marathon training last week. I ran 4 times for a grand total of 26 miles. My longest run was a 10 miler on the beach which was SO HARD running on the sand and in they heat but hey I figure it’s only going to take things easier come race day.
Go hard or go home right?
Here’s what I have planned for this week:
- Monday: yoga
- Tuesday: yoga sculpt
- Wednesday: 3-4 miles + yoga sculpt
- Thursday: NOTHING
- Friday: 5-6 miles
- Saturday: yoga sculpt + yoga downtown at the Hard Rock Hotel!
- Sunday: 10-12 miles
What are some of your tips for running in the heat?
Have you ever ran a race in the heat?
Is it super hot where you live right now?