How the heck do you run in heat???

Question

Do you imagine running through a blizzard and craving the warmth? Do you crave and savor every slight breeze? Do you scoop up cool water from a nearby (slow and getting green) stream and pour it over your head?

All these I have done, but I was about 10 minutes slower on my 5 mile run today because I kept stopping and wanting to just walk! I've heard of marathon runners running through desert heat, why can't I run in 90 degree heat, and how can I beat it? I can also run 6 miles in 1:04 on a good day and I have been running since January for 3 days a week, also make sure I am well hydrated. I also just bought electrolyte strips (only I didn't have them today, forgot to grab them before I left home) Do those work? What else can I do and how do you do it??

Answer 1

Hydration should start several days before your event, say 7 to 10 days.  And if you're training in the heat it should be ongoing.  You should be drinking water and urinating copiously days and days in advance of your race. Don't wait until one or two days before the event because that's not nearly as effective.

Answer 2

drink lots of water or run with a water bottle cuz u need to stay hydrated bcuz u can heat cramps or heat exsuastion(srry dont know how to spell that) u can also get heat stroke if ur not carefull so stay hydarted and keep running:0

Answer 3

You just have to get your body accustom to it by doing it 2 or 3 times a week.  I've trained in the heat of the day during the summer for years.  I make sure I'm well hydrated before and then bring cold ice water and leave it in the car for when I'm done to replenish the fluids I've lost.  I love to train in the heat at a pace about 30 secs. slower than race pace.  Then when I get ready to race (most at 8AM) it's cooler and I'm much faster b/c I've been through much worse "the heat" during training.

Answer 4

Like they all said stay hydrated.

Try a camelbak water system.

They make some small enough to keep on your back and it wont add too much weight to you.

They also have electrolyte tablets you can drop inside the camelbaks water pouch. The best part is that the camelbak keeps your water cool for hours so it wont be too hot to drink nor too cold.

And you just grab the straw thatis attached to it and sip the water.

I have one and I use it to run with and bike with and I even used it at band camp in highschool. Where the heat got up to 100 degrees, and yet my water was nice and cool and conveniently located on my back. My model had a few pocket on it so i could put the electrolyte tablets in or hold my sunglasses or keys. but there are some models without pockets. The ones that are the backpack style with the 2 straps over your shoulders have a strap that goes across your chest to keep it secure. so it wont fall off.

They also have smaller ones, about 28 or 45 ounces of water can be stored in them, plus a pocket or so.

You should check them out, they start at about $30.

You can also check the sports store they have other brands or sales, but i think camelbak is the best product no question.

Answer 5

Run early in the morning before the sun rises, or late at night after the sun has disappeared

If humidity is high, run in the morning as humidity reaches it's maximum in the evening

Run in shaded areas such as trails, on an indoor track or on a treadmill in a well air-conditioned place

Run small circuits close to where you start so you can stop if it gets too tough

Wear lightweight (preferably made of 'coolmax' material) and light-coloured outfits (to reflect heat)

Wear a peak cap, sunglasses and suncream

Hydrate  generously before running and also during and after. Electrolytes are a good choice. Drink at least 8oz of fluid a day per 20lbs of weight. In heat, this amount needs to be higher since the body looses more fluids

Answer 6

go to a supermarket and they have these things you soak up with water and put in the freezer and then you tie them around you neck(not too tight) or legs or arms and they are only about $2 each. my brother used them in about 85-90 degree weather for football

Answer 7

I am a cross country runner in Arizona averaging about 45 miles a week running 6 days a week.

Hydration and consistency are the most important things that you can do. Don't go out for a five mile run one day, rest the next, and then run 3 the day after; you will not help your body at all. I usually drink about a gallon and a half of water a day because we run in the mornings, but it still is about 105 by 8 o'clock. Replenish electrolytes after any run, Gatorade is the cheapest (dilated in water, we use powder), but the best solution is Accelerade.

Hope that helps

Answer 8

try running early in the morning or late in the evening. it really helps and its also nice to get the run out of the way if you do it in the morning. since you havent ran alot it might take awhile getting use to the hot weather but if you hydrated it will eventually get better. also try running in places with shade.

Answer 9

The best thing to do is get really hydrated the day before and that day. Drink like 2 bottles of water an hour before. Put like 10 ice cubes in a zip lock bag then do the same in another bag and put them in your pockets of shorts. Or wrap the bags in a paper towel and tape to your neck or back.

Answer 10

Wow you're in good shape, i run like three miles a couple times a week in a hilly neighborhood, it takes me about 35-40 minutes and the heat doesn't seem to slow me down much.  I do usually run later in the day though when it gets really hot.   I don't know what your schedule is like, but running later in the day or early in the morning might help.

Answer 11

run in the morning or the evening if possible when it is cooler, like before 9 am or after 6 pm. I have never heard of electrolyte strips but I am inclined to doubt their effectiveness on runs less than like 15 miles because your body has limits on its need and ability to absorb that kind of stuff.

I recently ran in the heat of the day by foolish mistake (12:15 ish to about 1) and I just had to tough it out and at some points just run slower. (Although I did get a fairly good breeze coming off the bay in the 2nd half of the run)

Answer 12

I haven't had much luck with electolyte strips...but then again that's just me. As for running in the heat, try running really early in the morning when it's not really hot out. If running in the morning isn't an option, just make sure you stay hydrated and wear climalite clothing...it will help abosorb sweat and make you feel dry/clean. Also, running on a treadmill is helpful too because you arn't outside.