BEAT THE HEAT
Back in December and January, I’d wait until the warmest part of the day—usually mid afternoon—to go jogging. But now that summer is here, I jog early in the morning to beat the heat.
I thought I knew all the necessary precautions for running (or in my case, jogging) in the heat, but I realized I didn’t. I recently came across an online article in Runner’s World by Jennifer Van Allen, updated on April 25, 2024, titled Everything to Know About Running in the Heat, which provided several new-to-me tips on preventing common heat-related ailments. (I think many of these suggestions would also hold for biking in hot weather.) If you plan to run or bike in the heat, you’ll want to read these excerpts.
There are two types of runners: Those who love nothing more than to push through a hot, sweaty run and those who don’t. No matter which type of runner you are, running in the heat requires specific knowledge about how the body responds to both temperature and humidity.
Here is everything you need to know about running in the heat to safely make the most of your workout.
Run Early or Late
Even in the worst heat wave, it cools off significantly by dawn. Get your run done then, and you’ll feel good about it all day. Can’t fit it in? Wait until evening, when the sun’s rays aren’t as strong—just don’t do it so late that it keeps you from getting to sleep.
Definitely try to avoid doing long or higher-intensity workouts during the hottest part of the day. If you must run at midday, pick routes with some shade. Also, start your workout slower than you usual. If you feel good halfway through, it’s okay to speed up a little bit.
Dress for the Weather
Wear apparel that’s light in color, lightweight, and has vents or mesh. Microfiber polyesters and cotton blends are good fabric choices. Also, be sure to wear a hat, shades, and sunscreen with an SPF of 30 or higher.
Learn the Side Effects of Meds
Antihistamines and antidepressants can have a dehydrating effect. Using them just before a run can make you have to pee, compounding your risk of dehydration.
Drink Water Early and Often
Top off your fluid stores with 16 ounces of sports drink an hour before you head out. Then, toss down five to eight ounces of sports drink about every 20 minutes while working out. Sports drinks beat water because they contain electrolytes, which increase your water-absorption rate, replace the electrolytes you lose in sweat, and taste good, making it easy to drink more.
Think Twice About Drinking Alcohol
If you want to cool off with a cold beer after your run, consider drinking water first to rehydrate and know consuming too much can mess with recovery.
Also, while one study published in the Journal of the International Society of Sports Nutrition in 2015, looking at 16 men who drank beer (or didn’t) after dehydrating exercise, found no difference in the rehydration strategies between groups. But a 2021 systematic review of beer and exercise found that the data is inconclusive given that people drink and eat differently in real life than they do in labs, so consider playing it
Be Patient
Give yourself eight to 14 days to acclimatize to hot weather gradually increasing the length and intensity of your training. In that time, your body will learn to decrease your heart rate, decrease your core body temperature, and increase your sweat rate.
Seek Grass and Shade
It’s always hotter in cities than in surrounding areas because asphalt and concrete retain heat. If you must run in an urban or even a suburban area, look for shade—any park will do.
Check the Breeze
If possible, start your run going with the wind and then run back with a headwind. Running into the wind has a cooling effect, and you’ll need that in the second half of a run.
Slow Down
Every 5-degree rise in temperature above 60 degrees can slow your pace by as much as 20 to 30 seconds per mile. So don’t fight it—just slow down.
Run in Water
Substitute one weekly outdoor walk or run with a pool running session of the same duration. If you’re new to pool running, use a flotation device and simply move your legs as if you were running on land, with a slightly exaggerated forward lean and vigorous arm pump.