How To Run In The Heat
Oh hey guys!
So summer is finally here and I AM SO EXCITED. I love running in the heat. There's nothing better then feeling the sun and not have to spend 15 minutes looking for your other glove. Maybe it has something to do with spending the first 23 years of my life in hot and humid Florida, or it's PTSD from the soul killing Boston winters. Either way, bring on the heat. (Need some good reasons why you should run in the heat? Check this post out from last summer: Three Reasons Why You Should Run In The Heat)
Try to go out for a run early in the morning or later in the evening. Temperatures are cooler then, plus the sun isn't beating down on you.
Dress for the weather. Shorts and tank top are the standard for summer running. If you are running in more humid weather make sure to wear sweat wicking material. The body only cools down if sweat can evaporate off of the body, which is what moisture wicking material does. Also, skip the darker colors which absorb heat and chose lighter colors. (This is really hard for me because most of my running gear is black but it is a good excuse to pick up some new running gear from Outdoor Voices.)
Hydrate…but not just with water. Make sure to keep yourself hydrated all day, not just when you are running. A good rule of thumb is half your body weight in ounces at minimum plus more if it’s hot or you are working out. I alternate between regular water and water with NUUN in it so it replenishes the electrolytes I sweat out. If you don't replace electrolytes you'll end up cramping. (Check out this article for further explanation) I like to plan a route that involves water fountains but when it’s really hot I carry my handheld and always carry cash on me.
Ice bandannas will be your new bff. Simply take a bandanna, fold it in half, and place some ice in it, roll it up, and tie it around your neck. This helps to cool you down. I also throw ice in my sports bra to keep me cool.
Sunscreen - This is something you should be doing all the time. Make sure it’s water resistant so you don’t start sweating and getting sunscreen in your eyes. I like the spray sunscreen, I feel like it has more effective coverage.
Body Glide - Summer is chafing szn. Body Glide is a lifesaver. I put it under my arms, my thighs, and my feet. Trust me, there's nothing worse then chaffing.
Face Protection - I always wear my District Vision Nagata Frames. I wish I was a hat person but when I’m running, my head gets too hot under a hat. I usually wear a visor (I also wear my hair in a bun when I’m running) to keep the rays off my face when I go out when the sun is blazing.