Ok, so it is just spring...not summer, and I am already struggling with the increased temps. Yesterday and today I ran and it was in the mid 70's with about 70ish% humidity both days. I literally had to start walking after 5 miles today, and only ended up making 7.5 miles of my planned 8 miler. I guess I'm going to have to run earlier, at 7 or 8, instead of my usual 9 or 10am runs. Yesterday I even got that cold-chilled feeling that happens when you get really hot.
So let's talk about it. Tell me your best tips for staying cool while running in the heat. Anybody have any scary overheating stories? I am getting a little nervous about training for a fall marathon since that will mean running through the Charleston summer. Thoughts? Advice?
16 comments:
We certainly don't have the heat you do, but I had a hard enough time training through the summer for a fall marathon in Toronto last year. The only answer is START EARLY. I would start my long runs at 6am. And lots and lots of water.
Amen for being afraid of training In the heat!
I have a bunch of too hot to safely run stories already this year. My best advice is that it's ok to take an ice bath afterward (I was afraid it might shock my heart or something). Not only does it help your legs recover and cool you off, but it's a good reward to run towards.
Good luck making it through the heat!
Definitely run EARLY and make sure you stay hydrated. Make sure you get some electrolytes and salt on your longer runs. I trained through the DC summer last year and had to start my long runs by 6:30am. Oh, and make sure you drink enough in the day or two before hand.
I had a half marathon the first hot day last year and ended up nearly passing out at mile 9. I'm a little nervous 'cause tomorrow is our first really hot day here this year and I have a 10 mile race.
i'll echo what Marlene said... since we're about 20 minutes away from each other. Stay safe... drink lots and listen to your body. :)
We want to train this summer and I am worried about the same thing. I think everyone has good tips - especially the start early and drink a lot. What else can you do? I just cannot run in that heat!
I agree with all the comments about starting early. We don't have the heat like you do, but I remember some doozies last year and starting after 8 a.m. was always trouble.
It is scary that you got the chills like that. I believe that is the first sign of heat exhaustion. Take care of yourself and stay hydrated.
I let my body acclimate to the heat. I start off with shorter runs as it gets hotter. I can't always run early, so I have to get used to it and hydrate/hydrate/hydrate!!
no lie - what happened to the 'in-between' temps? straight from 50 to 90, blech!
i always ran early, in the dark before work during the week and starting out before/as the sun came up on the weekend. eventually your body will acclimate to it like others have said and it won't feel as crappy, but let's be real, the heat is no fun.
definitely bring water and try to plan routes where you can re-fill along the way. i always run in a hat to keep some sun off, (but i know not everyone likes hats) and often douse my head with water along the way too.
in some marathons they hand out sponges - if there's a way you can get creative with a sponge stop or something?
don't forget to take in some sport drink fluid too - you will be sweating out even more saltiness and don't want to dilute yourself too much. i can't remember the term for it?
The weather did shoot up this past weekend. It was in the high 80's and is suppose to be 90 here today. I think we went from winter straight to summer.
ITA with what everyone else has said and don't beat yourself up over pace when it gets really hot. It's just not worth it :-)
Crazy u should mention this because I walked more than usual Sunday when it was warmer out, I think it just takes time for our bodies to acclimate.
Water water and more water
yes that charleston heat is tough to beat. if you've got a long run planned, really load up on salt the night before. it will help you hold onto water overnight, and you will sweat it out easier during the run. sweating is the body's way of cooling itself down, so you will feel better during and after the run when you salt up the night before.
i thought it was crazy the first time i did it, but then i couldn't believe how much better i felt the next day.
I'll also be training for an October marathon in crazy TN heat and humidity. I start early, drink tons of Gatorade, and run at slower paces when it's super hot. Once you run in the heat for a few weeks, it will get easier as your body acclimates. It'll also be easier to improve your pace as fall brings cooler temps, which is why I think a fall marathon is ideal even though summer training sucks. :)
Stay hydrated.
Slow it down a bit til your body gets used to the heat and humidity.
Try to run when it's cooler outside.
Be patient with yourself if you slow down...don't kill yourself!
Sorry for the late comment, but I am also feeling the same thing. I really want to train for something this fall but goodness I hate running in the heat!
Getting up early is definitely the key, but I think everyone is right, as you slowly acclimate yourself to the weather, the runs will get easier.
So the long miles will hit during the hottest months?? I foresee some VERY early mornings....
Well, I'm a heat person so the warmer temps are my happy place. However, running in the morning or in the evening usually works to prevent some of the midday heat. Also, while it's not ideal on the really HOT or for you, HOT and HUMID days, might want to seek out a treadmill for the shorter distances.
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