Running in the Heat

After a recent move to Atlanta, I found out the hard way that running in 98 degree temps, in the middle of the afternoon, may not be the smartest time slot to run 16 miles. Here are some tips from Anna to ensure that you won’t feel like a shriveled peach at the end of your run.

Staying Cool — How to Run in the Heat of Summer
by: Anna Renderer

1. Hydrate
Staying hydrated before workouts is critical. You should not do a run in the heat if your body is dehydrated (your urine will be a darker yellow color).

Staying hydrated on a daily basis means drinking half your body weight in fluid ounces per day, and more if your exercise on that day.
(120 pounds = 60 ounces of water/day or 90 ounces of water on a day of exercise)

You should never run on a hangover because alcohol dehydrates the body and it’s unhealthy for your workout. Always drink 16-24 ounces, one hour before a workout. (Do not drink too much after that time to avoid the need for a bathroom).

The length of your run will determine how much to drink and what to drink.

Rule of thumb for any short to moderate run (30-90 minutes) is 6-8 ounces of water every 20 minutes. If your run is longer than 90 minutes, you should also consume a sports drink (such as Gatorade) to replenish sodium and electrolytes.  Muscle cramps are a sure sign of lack of electrolytes.

2. Stay Cool - Try these tips to cool down your run before you get overheated.

Ice cube bandana: Place ice cubes along your bandana and roll it up like a taco. Tie the bandana around your neck for the cooling effect.

Shady course: On really hot days, pick a route that has more shade than sun, such as a park, lake, or trail run.

Time of day: Choose an early time between 6 and 9am or late time between 5-8 p.m. to do your run.

Dress attire: Be sure that your clothes are light and breathable. Choose loose fitting tops and shorts to avoid overheating.

For more reading on hydration and energy drinks, check out this New York Times article by Tara Parker-Pope.

Along with Anna’s expert training experience, DVD performances and affiliations, she is a running enthusiast, completing the 2009 San Diego Rock n’ Roll Marathon, 2007 & 2008 La Jolla Half Marathon, 2008 Carlsbad 5K and 2005 Boston Half Marathon. Check out more of her training tips at www.bridalbodiez.com.