With winter on its way out, the hot summer weather is on its way in.
Having trained for a ridiculous amount of races from 5 – 42 k in the deserts of Arizona, I have ten hot-weather running tips that I follow pretty closely. I wanted to share tips 1-5 with you all today. 6-10 will be on their way tomorrow!
1. Sun Protection – For every sunny run, I velcro on my visor, slip on my sunglasses, and put on face sunblock. If I’m being really good, I’ll sunblock the rest of my exposed skin as well.
In terms of sunblock, I recommend Coppertone Sport High Performance (spf 30) for body as it doesn’t slide off my skin when I sweat. For my face, I use Neutrogena Ultra Sheer Dry-Touch (spf 55) because it feels smooth and not like it’s clogging my pores.
When it comes to sunglasses, my Oakleys take the win. They stay in place, are comfortable, and are preventing me from getting cataracts.
2. Hydrate Before, During, and After Your Run – Before my runs, I prefer water. During runs, I like blue Gatorade. (It has to be blue. Yellow and I broke up during a marathon when it decided to projectile itself out of my body…you’re welcome.) After runs, it’s ice cold water that I have to keep myself from chugging.
During the run, carry liquid with you. There are some good fuel belts out there, but I prefer my Nathan hand bottle. The strap is adjustable and I switch hands ever mile or two.
If you like cold beverages while running, freeze half the bottle amount beforehand, and then fill the rest just before you head out the door. This way you’re not totally parched while waiting for your liquid to melt.
3. Salt Pills – I can’t even begin to tell you what a life saver these little things have been. After being severely dehydrated after a full marathon in 2010, salt pills were recommended to me. Now, no run over 30 minutes finds me without a few of these stashed in my water bottle carrier.
I use Hammer’s Endurolyte: Electrolyte Replenishment and take one every 20 minutes when it’s hot hot and one every 30 minutes if it’s normal hot.
4. Appreciate the Shade – In Phoenix, shady spots are few and far between. When one presented itself, I would run a bit slower, take a break to cool off, or just tune in to the cooler feeling on my skin.
If you’re worried about the consistent sun exposure, plan a loop run that goes by your house, or a shaded spot so you have the opportunity and option to stop if you need to.
5. Bring ID and Money – In my water bottle carrier pouch, alongside my salt pills, I put my driver’s license and at least $10 (or a few thousand Vietnamese Dong). If I get stuck too far from my house, I can pay for a cab, or at least stop into a gas station for a cool drink and AC.
I know some people carry their cellphones on long runs, which is also a good idea as long as you have a contact that says, “Emergency”, so helpers know who to call.
I also highly suggest purchasing, and using, a Road ID. I need a new one since my contact phone numbers have changed.
Stay tuned for tips 6-10 coming your way tomorrow!