I really mean hot weather running.
I like to think I'm a pro at hot weather running being from south Florida and all. And Lindsay was the one who got me thinking about running in overly hot and humid weather when she tweeted about the insane temperatures for the Princess Half. Seriously, Florida sucks sometimes.
But the weather is getting warmer (for most of the world... Not England... #expatproblems) and soon it will be summer!
So I made a list for all you runners out there! My early days of running were not pretty. It took me a couple of years to stumble upon a majority of these tips, so here you go!
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| Yeah? Have they tested that theory in Florida summers? |
Most of these are for when your training or just out for a run, although some of them can be applied to racing as well!
1. Stay close to home - Don't venture too far away unless you absolutely have to. That way, you don't have to carry as much with you! Keep your water bottle and a spare towel (for excess sweat) in the shade by your house and make sure your route passes your house so you can stop and cool off.
2. Stop every lap to hydrate and wipe sweat - I always found I ran better when I stopped for water instead of carrying it around with me. Also, I always felt better using a small towel every mile or so to get sweat off my face. I know it's easy to get in a groove and not want to stop; but it's worth it.
3. Avoid bulky items - Loads of people are attached to their iPhone and just strap it on to their arm. However, the best present I ever received was my iPod shuffle. It weights close to nothing and when it's hot outside, I don't have to strap anything to my arm that just makes me sweat even more!
4. Put loads of ice in your water bottle - It'll melt and keep your drink cool! But as I said in step 1, leave it by your house! Otherwise the ice makes it heavy.
5. Have distance or time goals - It's so easy to say it's way too hot and just give up. If you wanted to run 3 miles, run 3 miles. It's hot, you're sweaty, you'll live. Just remember to listen to your body and don't over do it.
6. Absolutely no cotton! - Do I really need to elaborate?
7. Try cycling or breaking up your workout - Cycling is still hard work, but is a good break from running from time to time! I always liked cycling for a bit after a shorter run (if I was still up for it). The wind in my face felt really good. It was less about the 'exercise' and more about the 'just chillin on a bike winding down' feeling.
8. Avoid 'peak heat' times - Don't go out in the middle of the day. It's a rookie mistake that I have definitely made. In summer, I normally went about an hour or 30 minutes before it got dark depending on how long my run was going to be.
9. Have another bottle of water in the fridge - You'll be glad you did when you get home! Sometimes I've even had to run inside and replace my water bottle with the one in the fridge if it's a really hot day!
10. Keep hair out of your face and off your shoulders and back - Another rookie mistake is the ponytail. Some people with long hair don't mind it. I cannot run in a ponytail if it's hot. Messy bun all the way. I hate the way my hair will stick to my face and shoulders. I'd also recommend headbands to keep frizz away! These headbands are a lifesaver! (Seriously, I don't get paid to talk about them; they are just that awesome!)
11. Be careful - Know your limit. It's genuinely okay to slow down or walk. Another good reason to stay close to home.
12. Make sweatbands your best friend - They're amazing. And cheap! I only wear the wrist ones, but I swear by them, especially in a race when I don't have a towel!
What are your tips for running in hot weather?
Great tips! This is a continuation of #8, mornings are ideal for me since that's when it's coolest (although good for short runs). I only have cotton shirts in Japan and it's rough :(
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