Tips on Running in the Heat by Coach Kristie

Tips on Running in the Heat by Coach Kristie

Summer is in full force, days are longer, and temperatures can get up to 115-117 degrees in my home town. Training in the heat is inevitable and in some cases practically unavoidable (I live in Las Vegas where heat is “normal”). If you are faced with training in the heat there are a few things to consider keeping yourself cool and safe while training. Allow time to acclimate to the heat. There are many variables (what type of climate do you live in, fitness level, etc) it can take a number of weeks to acclimate. The sun is at it highest point between the hours of 10am and 4pm. It is best to avoid these times. Early morning is the coolest as evening will have more ambient heat. Always wear sunscreen and reapply (I use Raw Elements USA, all natural and reef safe, can be applied over sweat). Wear white or light UV protective clothing (the Coolibar cooling fitness shirt is a perfect example) to reflect the sun’s rays. Dark colors absorb the heat. Wear a hat or visor, and UV protective sunglasses. Slow Down. Train based on effort, how the workout feels, not with time/pace in mind.  As heat rises, your pace will too. Heart rate and dehydration affect the body during heat.  Your heart will be working to keep your core temperature down with less blood flow to the extremities.  Help keep the body cool by pouring cold water over the pulse points in the wrist and back of the neck. Also pouring over the top of the head. A majority of the body’s heat is released through...