Stop Sweating It!

Living in the hot and humid Midwest, we all know about running in the heat. We know how miserable it can but but if done right, it isn’t so bad! Be smart about it and make a few adjustments and you will be perfectly fine. Here are a few tips to make summer running fun:

Timing is everything. Mornings are the coolest part of the day so make your run your first priority. If morning runs are unrealistic, it's ok! Try an evening run. While running during cooler times of the day such as mornings and evenings helps you avoid the heat, it won’t help fight off the humidity. The air quality is better in the morning, peaks at midday and then again in the early evenings. Times to avoid running outside? Noon and 3pm.

Learn to adapt. It takes about two weeks for your body to adapt to the heat and cool itself more efficiently. If you are new to running, add power walk breaks every 4 to 8 minutes to cool yourself. Avid runners should slow your pace and reduce your intensity. This will help you get your run in rather than pushing through it and allows your body to more efficiently acclimate. Your body will gradually become better at cooling itself in the warmer weather allowing you to continue to run at your normal pace. In 10 days to 2 weeks you should be fully acclimated.

Go Light. Lightweight and loose fitting clothing with wicking allows moisture to pass through them, keeping you cooler. You lose a major portion of body heat through your head, which is bad in the winter but good in the summer. Instead of wearing a regular hat, try a loose-fitting one made of mesh or some other breathable material. And don’t forget to use sunscreen liberally even on partly cloudy days!

H2O. Even if you don’t feel thirsty, drink at least 8 oz. of water each hour. If you are outside or tend to perspire a lot, drink more. You’ll run better with adequate fluid intake and you’ll feel better too! Keeping your water storage high will also improve your body’s cooling system. On long runs or trail runs where you’ll be away from water sources, be sure to bring your own. Use a water belt, pouch or holster for bottles.