Spring running is here, which means summer running will be here before we know it…and with it, the heat. With the transition to warmer weather, many runners are swapping their gloves and hats for sweat wicking fabrics and short shorts. And proper run preparation goes well beyond just gear.
- Hydration
We all know the importance of staying well-hydrated throughout the day to improve performance, but hydration also plays a pivotal role in thermoregulation. Studies have shown that drinking plenty of water will help your body get rid of excess heat, keep your core temperature at a reasonable level and achieve the steady state heat production/loss ratio. Plus, replacing lost electrolytes and carbohydrates by adding a drink mix to your water can help you recover more quickly.
- Ignore your watch and run by feel
Slow your pace by using Rate of Perceived Exertion (RPE) or heart rate (HR), instead of pace or power output. Your usual pace will be significantly harder to maintain until properly acclimated to the heat, so there is no need to force the issue. Instead, run at an effort level that is similar to what you are used to and comfortable with and don’t stress about the fact you might be a little slower than average. If you don’t do this intentionally, your body will do it automatically. A relaxed 30 minute jog at a slower pace is better than a 12-minute sufferfest and blow up at your regular pace.
- Be patient with the acclimation process
Just as you should take your time during each workout session, practice patience day-to-day and week-to-week. The acclimation process is just that, a process. It will take several weeks of running before you turn a corner, but it will happen! Ironically, you can accelerate this process by slowing your pace during workouts on hot days. By slowing down, you allow your body more sustained time exercising in warm temperatures, which in turn, expedites the acclimation process.
- Run harder efforts in cooler temperatures
Don’t hesitate to adjust or manipulate your environment in order to perform more strategic, targeted workout sessions as part of a progressive training plan. If you are in the stages of preparing for an upcoming race and absolutely need to get in interval sessions, try to run them earlier in the morning or later in the day when temperatures are a little lower. Maybe you have a race pace workout on the schedule? Find a shaded environment like the trails where the ambient temperature is a bit lower for an up-tempo run. You can even break a long run into two shorter ones. There are always options that will enable you to perform quality sessions during the acclimation period.
- Stay cool on the run
This may sound obvious, but it’s easier said than done when the temperatures are rising the sun is out in full force. However, you can fight the heat with some simple cooling methods. Maybe you like to wear a hat to block the sun when you run. Try dipping your hat in cold water before putting it on, letting the water run down your back. Some athletes even like sticking ice cubes in their sports bras or shorts to stay cool for as long as possible. As the ice melts, the cold water will drip down your body. Surface area is an important component to staying cool, so any way you can douse a larger area of your body in cold water (or ice!) is incredibly impactful for the simple reason that it affects a larger portion of the exposed surface area.
The guest post was submitted by Timothy Lyman, Director of Training Programs at Fleet Feet Pittsburgh. He is also an ACE-certified Health Coach, Personal Trainer and Fitness Nutrition Specialist, in addition to being a NASM-certified Performance Enhancement Specialist.
