Tips for Running in the Heat
Summer may be a great time to run, but the humidity and heat can ruin your running pace. Your body will work harder to keep you cool, and your heart rate will rise, and the breathing will become more difficult. Your body also directs blood to the skin when you are running in the heat, and that means that there is less free blood to do the transport of oxygen to your muscles. So what may seem like an easy run turns into a run that will get you exhausted if you don’t pay attention to many factors.
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Does Running in the heat burn more calories?
You may have wondered if running in the heat is good for you and does it burn more calories. The short answer would be YES! And the long answer would be that running in the heat increases the athlete’s blood plasma volume. As a result, it reduces the blood lactate, reduces the overall core temperature, increases the skeletal muscle force, and of course, if your body gets hotter, your heart needs to pump more blood to be able to expel that heat, which results in an increased burn of fats and calories. However, running in the heat comes with several dangerous factors, so by that, we have made a list of tips to make your exercises in the heat easier for you.
Tips for running in the heat
Start your summer runs slowly
Make sure that you give your body enough time to adjust to the temperatures. Avoid exhausting and intense runs the first few days, and increase your running sessions step by step, allowing your body to acclimate.
Wear the Proper Clothes and Accessories
Wear something sweat-wicking and breathable. Just don’t wear cotton because it will trap the heat escaping from your body and make you even hotter. We also recommend you to find a decent running belt that will work for you, because it is way more comfortable to run with instead of putting things like keys or your phone in the pockets.
You should also wear a hat or a visor to keep the sun from your eyes, or if you decide to go for sunglasses, make sure that you choose some of the best sunglasses for running that won’t fall from your face constantly.
Run either Early or Late
Morning temperatures are the coldest during the summer, but if you are not a morning person, then you should go for a run in the late evening, when the sun is setting, just be sure to not run in the middle of the day because it is the hottest.
Start and End Slow
You should always warm-up before your run, but especially when running in high temperatures. You need to slowly increase your heart rate instead of starting fast. The same rule stands for the end of the run. You should do a gradual slow-down and start walking. That will cool down your body a bit and regulate your heart rate.
Run with Friends
Everything is more tolerable with friends around, including running. Having someone with you will keep you motivated through the heat, and you will have more fun.
Stay Hydrated
You lose between 6 to 12 oz. of fluid from your body every 15 to 20 minutes of running. Therefore, it is very important to stay hydrated, so you should drink 10 to 15 oz. of fluid 15 minutes before you start your run and stop for another drink every 30 minutes.
Pour water on your body
You should try and keep a core body temperature as much as you can. So if you are doing an intense workout or participating in a race, you may need to pour some water over your head and neck. It may look silly, but it will surely help you.
Consult a doctor
Suppose you have any kind of respiratory or heart problems or you are using some kind of medication. In that case, you should consult your doctor and ask if you should run in the heat. For people with these problems, the best idea is to run indoors on a treadmill through the summer.
Wear Sunscreen
Protect your skin with an SPF waterproof sunscreen that will protect you from both UVB and UVA rays. In addition, choose some sunscreen with a sticky formulation to avoid it from running into your eyes.
Get Educated
You should learn every problem that happens due to running in the heat to recognize them in yourself or your friends. For example, if you feel dizzy, faint, disoriented, or your skin feels clammy and cold, you should stop running and drink some fluids. If the symptoms continue after that, you should sit down and ask for help. Your life is more important than hitting a certain pace or distance, so listen to your body and don’t exhaust yourself. You can always go for another run when you are well-rested.