Don't let the blazing sun melt away your running enthusiasm. While others may be lounging on the beach or sipping colorful drinks by the pool, when you train consistently over the summer, you will be better than ever when it's time for fall races.
Why is it Harder to Run in the Heat?
Heat transfers in 3 primary ways
Radiation: The sun transfers heat energy through radiation to the earth's atmosphere and surface.
Conduction: This heat can transfer via direct contact with hot surfaces like asphalt when we run outside.
Convection: Air movement plays a role in heat transfer. This is why a breeze or a fan helps cool you down.
Other factors that affect our ability to regulate body temperature include heat acclimatization, the improvement in heat tolerance that comes from gradually increasing the intensity or duration of work performed in a hot setting. Most acclimatization happens within the first week of exposure but it can take up to two weeks to fully adjust. Additionally, larger bodied individuals, those with a higher body fat percentage, less physically fit people and those over age 65 and under age 15 can expect to face additional challenges with heat dissipation and acclimatization.
Your body is always trying to maintain homeostasis, and part of this is thermoregulation (maintaining consistent body temperature). When it's really hot outside, your body has to work harder to maintain a healthy core temperature. One of the major ways it does so is through evaporative cooling, aka sweat. Additionally, blood is redirected to your skin to cool down, leaving less for your hardworking muscles and making your heart work harder.
This means that first of all, you cannot expect the same results when it's hot outside as you can in milder temperatures. You'll have to work a lot harder to hit a 6:00 / km pace when it's 30 degrees C outside than you will if it's 15 degrees C. So take it easy on yourself!
This crash course in human physiology should also help explain why staying hydrated is crucial for optimum performance and safety.
Heat and Humidity
Summer brings not only high temperatures but often also humidity, which hampers your body's natural cooling mechanism. When the air is full of moisture, it's more difficult for the sweat to evaporate off of your skin. This is significant because sweating is the primary way that us humans cool down!
Ways to Wisely Run in the Summer Heat
The optimal temperature range for most runners is between 44°F and 59°F (7 to 15°C). For many of us, this feels cold when we are at rest, but it's actually ideal because we heat up significantly through the activity of running.
Dress for success
Opt for lightweight, breathable clothing in light colors to reflect the sun's rays and keep you cool. Trust me; you'll appreciate the difference it makes when the heat is on.
Find shady spots
The next time you visit a favorite running route, scope out all the shady spots. You may need to limit your path or choose a different one if you have to run during the heat of the day.
Adjust your schedule
This isn't always easy or even possible, but if your scheduled long run coincides with a heat wave, see if you can change things around so that you run on a different day.
Consider the treadmill
Yeah, yeah, I said the "t word". If a treadmill is accessible to you, it's a great tool to have on days that it's just too stinkin' hot to safely run outside. Put on a favorite TV and the miles will go by more rapidly.
Take it easy
It's okay to take it down a notch and include walking breaks any time of year but especially in the summer. Your body is already working harder just to cope with the additional stress of the heat, so there is no need to overdo it. Your top priority needs to be in remaining consistent. Congratulate yourself for getting out there and running during this challenging time and don't beat yourself up if you aren't hitting your pace goals. You have a lot more to lose by overtraining or getting injured than you have to gain by extending yourself to your max.
Proper Planning for Summer Running
Planning for running over the summer has to do with more than just finding ways to dissipate heat. A proper training plan has seasons and cycles. For most of us, the summer is a time without any big races, and this makes it an ideal time for base training and cross training.
Aquajogging, swimming or bicycling can be great ways to challenge your body in new ways and maintain your fitness while staying cool over the summer. In fact, crosstraining can help break up training monotony and help prevent injury.
By focusing on the bigger picture of goal races for later in the year or milestones that you want to reach in a few months, a year or even a few years from now, you can understand that taking some time off or backing off the intensity briefly can all be part of the plan. If you take a vacation for two weeks and you run less than usual during that time, you won't lose all of your fitness, especially if you incorporate it into a larger training plan that accounts for these periods of lighter training loads.
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Dangers of Running in the Summer Heat
Dehydration: It's not just feeling thirsty; it's a lack of total body water that disrupts metabolic processes. Watch out for symptoms like a weak pulse, dark urine, low blood pressure, disorientation, and reduced sweating.
Hyponatremia: This occurs when sodium concentration in your blood is abnormally low. In runners this is most likely caused by overconsuming water without supplementing electrolytes such as sodium, sugars and trace minerals. Symptoms, which mimic dehydration, include dizziness, confusion, nausea, restlessness, seizures, and disorientation.
Heat Exhaustion and Heat Stroke: When your body's thermoregulation system can't keep up, your core temperature rises above normal. Heat stroke can be life-threatening and cause irreversible damage.
Proper Hydration
It's important to keep up your hydration throughout the day and not just when exercising. Your body can only absorb so much water at a time, so be sure to sip throughout the day. Before going out for a summer run, consume about 250 ml of water. Add in some electrolytes depending on the heat, length of the workout and perceived intensity. During exercise, aim to sip fluids every 15-20 minutes.
How to Tell if You're Drinking Enough Fluid
The simplest way to measure fluid loss is to strip down and weigh yourself naked before going out running. When you return, do the same. Any weight loss can be attributed to the loss of fluids. If you see a drop, drink 500 ml of fluid for every pound of body weight lost through sweating.
The Power of Electrolytes
Sweat not only leads to fluid loss but also carries away essential sugars and salts called electrolytes. To replenish them, reach for electrolyte beverages like Gatorade, Nuun, or LMNT when exercising in extreme heat or for activities lasting more than one hour.
Conclusion: Running Over the Summer
While it's critical to use caution when exercising in the heat, when you can, don't forget to have fun! Running during the heat of summer is an experience that builds mental toughness and resilience. Know that by putting in the effort when the odds are stacked against you, you are setting yourself up for success in the fall. Embrace the challenge, celebrate your achievements, and know that you're doing something extraordinary while others take the easy way out.