Boogie Down Bronx Runners wants to remind the running community about the importance of following our hot weather running tips.
Running in the heat of summer can be dangerous if proper precautions and preparations are not followed. Always consult your physician before you participate in any physical activity Hot Weather
Hot Weather Running Guidelines
- Avoid dehydration! You can lose between 6 and 12 oz. of fluid for every 20 minutes of running. Therefore, it is important to pre-hydrate (10–15 oz. of fluid 10 to 15 minutes prior to running) and drink fluids every 20–30 minutes along your running route. To determine if you are hydrating properly, weigh yourself before and after running.
- Post-run hydration: You should have consumed one pint of fluid for every pound you're missing. Indications that you are running while dehydrated are a persistent elevated pulse after finishing your run and dark yellow urine and or headache and nausea. Keep in mind that thirst is not an adequate indicator of dehydration. It is recommend drinking half your body weight in ounces each day.
- Hydration tools: You will find great tools for developing a hydration strategy that fits your needs by looking online and understanding your body's needs.
- Know when to avoid running: Avoid running outside if the heat is above 98.6 degrees and the humidity is above 70-80%. While running, the body temperature is regulated by the process of sweat evaporating off of the skin. If the humidity in the air is so high that it prevents the process of evaporation of sweat from the skin, you can quickly overheat and literally cook your insides from an elevated body temperature. Check your local weather and humidity level before engaging in any activity.
- Warning signs: When running, if you become dizzy, nauseated, have the chills, or cease to sweat.... STOP RUNNING, find shade, and drink water or a fluid replacement drink with electrolyte. If you do not feel better, get help.
- Heatstroke recognition: Heatstroke occurs when the body fails to regulate its own temperature, and the body temperature continues to rise. Symptoms of heatstroke include mental changes (such as confusion, delirium, or unconsciousness) and skin that is red, hot, and dry, even under the armpits. Heatstroke is a life-threatening medical emergency, requiring emergency medical treatment. If you think you're having a heatstroke seek medical attention immediately.
- Sun protection: Run in the shade whenever possible and avoid direct sunlight and blacktop. When you are going to be exposed to the intense summer rays of the sun, apply at least 15 spf sunscreen and wear protective eyewear that filters out UVA and UVB rays. Consider wearing a visor that will shade your eyes and skin but will allow heat to transfer off the top of your head. Do not wear dark color clothing.
- Medical considerations: If you have heart or respiratory problems or you are on any medications, consult your doctor about running in the heat. In some cases, it may be in your best interests to run indoors. If you have a history of heatstroke/ illness, run with extreme caution. Run indoors in a cool environment.
- Timing matters: Children and Adults should run in the morning or late afternoon hours and should avoid the peak heat of the day to prevent heat related illnesses. It is especially important to keep children hydrated while running and playing out doors in the heat.
- Clothing: Do wear light colored breathable clothing. Do not wear long sleeves, long pants or sweat suits. Purpose fully running in sweat suits on hot days to lose water weight is dangerous!
- Route planning: Plan your route so you can refill water bottles or find drinking fountains. City parks, local merchants, and restaurants are all good points to incorporate on your route during hot weather running. Have a hydration pack and fuel.
- Hydration pack investment: I strongly recommend to invest in a hydration pack if your going to be running or cycling more then 30 minutes.
- Safety first: Be sure to tell someone where you are running how long you think you will be gone and carry identification.
Stay hydrated, cool, and safe this summer!
Additional Hot Weather Guidance
In continuing my Advisory for Physical Activities out doors in Hot weather and Humidity. Don't run without knowing what to expect. If it's too hot and humid Don't Run! Not running is unthinkable to some runners, but sometimes the heat and humidity just aren't runner friendly.
Take It Inside
If it's really hot and humid and your only option to run is during the hottest part of the day, take it inside to the elliptical or treadmill, preferably to an air-conditioned room. Optout for cross training instead on the bike or even swimming. Maybe it's time to give pool running a shot? The good news is that the body acclimates to the heat and humidity rather quickly, so you'll become a more efficient summer runner in no time.
When the temperatures are high you want to gradually increase your heart rate rather than starting out too fast. Leave something for the end of the run. Do a gradual slow-down that includes time for a slow walk. It will help regulate your heart rate and cool your body a bit.
Run Early
Morning temperatures are usually the coolest during the summer. It also will give you a break from the strongest hours of sunlight. The humidity can sometimes be high in the morning, but at least you won't have the blazing sun on you. And you may even get the treat of a gorgeous sunrise. You want to be sure to avoid the middle part of the day, which will be the hottest. Never leave your home without a hydration pack and fuel. Bring a towel with you. Purchase a good hydration pack with pockets and that its to your fit. Let's get off that I cannot run with. Many runners have second thoughts when in the ER. Do be one with I should have.
Run Late
If you aren't a morning person, wait until the late evening when the sun is starting to set. The temps will be better than mid-day, and the humidity may dip, too. Just like running early, you'll probably get the treat of a gorgeous sunset.
Slow Down
Your body has to work extra hard in the heat and humidity running at a "normal" pace, and when you try to pick up the pace, even more so. Run for time and effort rather than distance and pace. Save the hard pace workouts for a day when the temp and humidity are lower or when you can go early in the morning when the day is coolest.
Hit the Trails
When the temperatures rise, asphalt and concrete absorb heat and radiate it back into your face. Trail running usually offers shade from trees unless you are going above the tree line. It also forces you to slow down. Bonus if the trail has the perfect place to jump in a lake or river post run! I can run the same hills every day in the summer. I am focus on miles and pace so what if it's the same shaded trail.
Hydration
If you are running more than 60 to 90 minutes, carry a hand-held water bottle, hydration belt or hydration vest with you. For an extra dose of cooling relief, semi-freeze your water before your run. By the time you need it, enough ice has melted for you to drink up some icy cold water. Planning your route along accessible drinking fountains is not a bad idea either. You may also add electrolytes to your water to help balance the extra sodium and potassium lost through increased sweating. Electrolytes is essential to proper hydration.
Run with Friends
Just like running on frigid cold mornings, having friends to commiserate with while you slog through the heat makes it more tolerable. If you run alone let someone know the route, time you are expected back and yes call when you get back. Safety first.