Yesterday, I gave you five tips that I follow when running in the sun and heat. I just don’t want anyone to be caught in a bad situation during their summer runs. Today I bring you the next five tips.
6. Wear Wicking Clothes – If you’re like me, and not willing to wear full pants and long sleeves when running in hot weather, opt for wicking fabrics. This will keep the sweat off your body, cooling you down faster than if you were to wear a regular cotton t-shirt. Plus, you won’t soak through the wicking fabric as quickly as you would cotton.
I adore my Brooks wicking shirt. Nike shorts are my favorite for any type of running as well.
7. Check Your Stomach – I heard some time ago that as long as your core is cool, you are not in serious danger of heat exhaustion or dehydration. I don’t know if it’s actually true or not, but that rule of thumb words for me.
Every 15 minutes or so, I put a hand on my bare stomach. If it’s cool to the touch, I’m good. If it feels warm, or hot, I turn around and head home, or stop for an extended shade/hydration break.
8. Schedule Your Run for Sunrise or Sunset – Sunrise is the coolest time of day. If it fits into your schedule, get out for your run early. If you can’t run until after work, wait until the sun is on its way down before heading out. Of course, you want to try and finish while there is still some light out, so be mindful of how long you plan to be out.
9. Listen to Your Body – You know your body better than anyone. If you’re feeling dizzy, dehydrated, or woozy, get out of the sun and heat immediately. Drink cold water and take a quick, cold shower to cool down your body temperature. Resting a cold compress, like a frozen towel, on your forehead and back of your neck also helps to cool you down.
Only you know what you can handle and there is no need to be a hero if it’s just too hot.
10. Tell Someone – No matter what, one mile or thirty, tell someone where you are planning to run and when you plan to be back. I used to email my sister who lived in New York my run plan and then again when I got back (This was before I knew anyone in Phoenix. Now I tell Rob).
God forbid something happens, you want to be prepared.
There you have it. Ten suggestions that I use every time I head out for a run during those hot summer months. I hope they help and you don’t find yourself stranded eight miles from home with a sunburn, empty water bottle, and no way to get home.
Be safe out there.