10 Tips for Running in the Heat

As the weather warms up, it’s wise to take a few minutes to think about how this will change your runs. If you don’t plan ahead, you may be setting yourself up for failure (or heat stroke!) so be careful and make sure you are prepared. Here are my best tips for running in the heat.

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1.) Sunscreen sunscreen sunscreen! Also, for really long runs, I reapply after an hour.

2.) Wear a running hat or visor. I always feel so much cooler not having the sun on my face. Plus it will help fight against wrinkles and sun damage.

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3.)Hydrate ahead of time, and bring water with you. I have a small insulated cooler I pack my drinks in with an ice pack so I can grab them at the car as needed. I also like Gatorade because I sweat a lot and need to replace some electrolytes. Nuun and coconut water will do the trick as well.
4.) Wear loose fitting moisture wicking fabrics. Cotton is never your friend as a runner, but particularly when you are sweating a lot. Running Skirts actually has a tank top that cools you down as you sweat. It’s awesome! It’s called the “keep it chill” racerback.

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5.) Try to run early in the morning or after the sun goes down at night. Between 10:00 AM and 2:00 PM is when the suns rays are the worst. It was still be very warm but when the sun is down it feels nicer!

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6.) Pace yourself. Don’t expect to have an awesome training run in which you PR at noon in July. Stop or slow down if you need to. Be realistic about your expectations!
7.) This goes with number 6, listen to your body! If you start to feel overheated or dizzy/lightheaded, walk, or find some shade and take a break/sit down. One run is not worth your health.

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8.) If you must run in the heat of the day, run shorter distances or use these days for easy runs.

9.) Put a wet washcloth in the freezer, then carry it with you on your run. it will keep you nice and cool if you put it on your neck.

10.) Keep drinking water after your run. Sometimes if I don’t drink enough during a really hot run, I get a bad headache and am more exhausted later in the day. Be sure to take care of your body AFTER you run, and not just during!

QOTD: Any tips I forgot for running in the heat? What has helped you?

Jeff Galloway Tips: Dealing with the Heat

Hey friends! These tips for dealing with the heat from Jeff Galloway could not have come at a better time! We are in the middle of a serious heat wave here in the south (our daily heat index has been around 107 with high humidity) and running has been difficult. Please enjoy these tips:

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Training through the summer can not only be grueling, but down right dangerous.  Here are some tips to train safely and as comfortable as possible in the hot summer months.

Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F ( every 2.5C above 14C)

When the temperature is over 70F (21C) you may take a 5 minute “cold shower break” every 25-30 minutes to keep cool.

Try to complete your run before the sun rises above the horizon.

More frequent walk breaks during hot weather can lower body temperature increase.  If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26C) drop to 60 sec run/30 sec walk or 30/30

When you start to heat up more than normal, take a longer walk in a mall or indoor AC building

Pick shady courses on hot days.

Don’t wear a hat!  Pour water over your head

Have an indoor alternative—treadmill, etc

Run in the deep end of the pool, using a flotation belt

QOTD: What is your best tip for running n hot weather?

Disclosure: As a Jeff Galloway blogger I am given special tips to share with you, my readers. No compensation has been given to me.

Hot Run Cool Down

 

Is it really Thursday? That means Healthy Living Summit starts TOMORROW?! GAH! I can’t believe it’s finally here. If you are going I can’t wait to meet you, so don’t be shy, and if you aren’t, now is a great time to subscribe to my blog o follow me on twitter on the right sidebar so you can stay up to the minute with all the action!

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Yesterday morning I was hoping it would be cool outside again, but I was terribly mistaken. The heat and humidity was pretty much back, and my 3 mile speed session turned into two. Guys, trust me, two miles of sprinting on and off is all I can take before I get lightheaded in this heat.

As I was lying on the floor in the middle of my living room, I started thinking about my “cool down” routine. What on earth am I talking about? Well, living where it’s hot and humid 9 months out of the year, I have gotten the post-run-cool down routine down to a science. Allow me to explain. Here are the “steps” I have to take to cool down after a run in south Mississippi. So, I have completed my run….

First, I come inside, pet my freaking out puppies, and immediately head for the refrigerator and grab coconut water, Gatorade, water, or all three. Just kidding….but sometimes at least two different things….I chug a good bit, knowing I need to cool down my INSIDES even though it feels good/better to cool down my outside.

Then I usually go take a post run sweaty picture for you all to see. Aren’t I kind? Just the way you wanted to see me, right?

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Then, on the verge of collapse I grab a towel, wipe off as best I can, turn on the ceiling fan, then lay on said towel in the middle of the floor. I mean, I have to sit somewhere and I don’t want to get my furniture all gross, right? If it is a long run I will also get ice to ice my knee/hip.

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Most people ask why I don’t just jump in the shower. Oh, no no no my friends. If I took a shower, I would sweat right through it and after it. I think I sweat more after a run then during it trying to cool down my body. The below picture was taken several minutes after I had already dried myself off once or twice. As I was laying on the floor, of course.

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eeewwww. See, I wasn’t kidding about the sweat. After enough time has passed that I think I can stand on my own, I got get another towel and wipe down my now sweaty and disgusting floor. Sweaty butt prints are so attractive, no?

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After that I make myself drink more water, stretch, then I got sit outside in the shade, still trying to regulate my body temperature and dry off. I do my quiet time outside a lot of mornings, or check work e mails on my tablet. Of course, with a big glass of water, and the pups in tow.

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THEN after thirty minutes to an hour, I feel cooled off enough that I could take a shower and actually feel clean afterwards and not still sweaty. Yes it’s a long process, yes it can up the better part of my morning, but it’s the only way I can get through summer runs safely (and without ruining all my furniture or taking 5 showers a day. Conserving water, right?)

QOTD: What do you do to cool off during or after a hot run?

***Today is the last day to enter my BIC Bands giveaway! enter away till 8pm central time! I will announce a winner tomorrow on the blog. Remember, a dollar of every BIC band bought this month goes to Team in Training to find a cure for cancer!

The Inferno

 

Are you having a super Sunday? I hope so! I am going to church and then a baby shower/lunch. Fun! We southerners revolve everything around food in case you haven’t noticed.

So, let me tell you a little bit about the inferno that was a part of my run yesterday….SO….I wanted to get up at 6 and be running our ten miles by 7 am. Well, SOMEBODY refused to get up until about 7:30…so we didn’t start running until about 8:45 at the beach. Oh….my…gosh. Our plan was to run in one direction two miles, then back to the car for fuel, then go the other way two and back, then back in the first direction one mile and then back to the car for a total of ten miles. Heh. We started….and were drenched by the second mile. not to mention there were NO CLOUDS and the sun was beating down. It was a pretty day though.

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We made it back to the car the first time, took a GU and drank some water, and then headed out again. We made it back the second time and I checked the weather on my phone…..94 degrees with a REAL FEEL OF 116!!!!!! Yes, you read that correctly!!! I couldn’t believe it. I mean, I knew it was really really hot, but WOW! Folks, I cannot even begin to describe how hot it was. My lungs felt good, my legs felt good, but I was just WILTING in the heat. It was a real mental battle from miles 5 on, but I won the battle!

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It was SO HARD to force myself back out for the final two miles. We were shuffling along, but we made it, and gatorade has never tasted so good! Luckily, right where we parked at the beach, I spotted a Snow ball stand! Of course, I got Wedding Cake.

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I at least now feel a little more confident about running a half marathon in 8 days after completing ten miles. HOPEFULLY it won’t be near this hot in Providence!

I also would like to note something about my “training” plan. I am totally aware that I am breaking the don’t raise your mileage by 10% rule, which I usually follow. BUT 1.) Having already run many long distance races, I knew what to expect/how to pace myself, and 2.) We took it REALLY slow, lots of walk breaks and water. The heat kind of forced us to take it slow which was good. Also, I have been doing a lot of stretching, foam rolling, and icing all week, and feel confident I knew when to stop/how much I could handle.

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Skirted up in sparkle hearts running skirt and Gold performance tank

By the way, in case you haven’t noticed, my hair is getting REALLY long. I am having to put an extra ponytail holder in about halfway down my ponytail to stop my hair from whipping me in the face when I run!

Rock N Roll Providence here I come!

QOTD: How do you beat the summer heat? 

Oh, Look, More Corn!

 

Hi from Texas! How yall doin? So since Monday I have been in Louisiana, Arkansas, Oklahoma, and now Texas. I am a busy bee! One thing is for certain, putting a heavy rolling rack and 9 mannequins in and out of my car 3 times a day all week has been quite the sweaty chore in this heat! Good thing the Running Skirts line is sweat wicking, eh?

Yesterday morning we packed up at the hotel and headed to my first of three appointments in Tulsa. I met some great people at all three and had a great time talking skirts.

yesterday I was skirted up in…

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Mums midnight RS, purple swift sox, midnight strappy tank and azure LS run love top.

After my second appointment, we had some time to kill so we went to Red Robin. We have Red Robin commercials at home but NO Red Robin which really annoys me, so I was excited to try it out. It was yummy, two thumbs up!

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After the third appointment, we started a 4.5 hour drive to Texarkana. It was LONG. down winding country roads, through podunk towns where you have to drive s-l-o-w, etc. Oh, and we saw a LOT of corn.

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Hi Texas!

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Here is my moms’s attempt to take a pic of me with the corn…yeah…

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So, we passed a LOT of corn. A lot of crops, really. I felt like I was in the musical Oklahoma. Fun Fact: in 3rd grade my school put on the play/musical Oklahoma and I was in it. Fun-ny!

We finally made it though!

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Hello Hampton Inn, good to see you…again…a few hours after checking out of another one…

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I decided to hit the gym, I haven’t run in two weeks sue to some knee pain. Unfortunately, I am not quite ready to run. It didn’t HURT per say, but felt “weird” makes total sense, right? So I did one mile and called it a night.

Lookie, my purple socks match my purple shoes!

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Today is the last leg of our trip. I have two appointments heading back down to the NOLA area, and I get to see Karen! So excited! Then I will head home to husband and the pups and I get to spend the weekend with them. Woot!!

QOTD: Do you have Red Robin? Like?

PS: I am FIVE followers away from 900 on Twitter. Help a sister out!