{"id":6310,"date":"2021-07-02T13:32:33","date_gmt":"2021-07-02T19:32:33","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=6310"},"modified":"2021-07-02T13:32:33","modified_gmt":"2021-07-02T19:32:33","slug":"running-in-the-heat","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2021\/07\/02\/running-in-the-heat\/","title":{"rendered":"Running in the Heat"},"content":{"rendered":"

8 Tips for Running in the Heat<\/h3>\n

\"8<\/p>\n

Running in the heat means putting the right elements in place so that you can handle the heat much better and enjoy the effort.<\/p>\n

Whether you are preparing to take on\u00a030 Day Breakaway<\/a>, training for your 10th marathon, or\u00a0just getting started as a runner<\/a>, it\u2019s a great idea to make sure you can handle warm (or even hot) weather.<\/p>\n

The best strategy is to plan in advance, instead of trying to adjust in the moment.<\/p>\n

Here are eight helpful tips for running in the heat.<\/p>\n

1. Plan a Shady Route at the Right Time<\/h2>\n

Running across a seemingly endless expanse of asphalt in the middle of the afternoon is brutal on a hot day.<\/p>\n

That\u2019s why it\u2019s best to run early in the morning or in the early evening and think about your route, says Idalis Velazquez, Beachbody Super Trainer and track-and-field athlete.<\/p>\n

Choosing a park or tree-lined path will help you begin to acclimate to the heat, especially in your first week of\u00a030 Day Breakaway<\/a>, the new program led by Velazquez combining fast and effective resistance workouts with interval run training.<\/p>\n

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2. Choose Your Socks Wisely<\/h2>\n

Proper socks do more than keep your feet from getting sweaty. They can affect the temperature of your whole body, says personal trainer and running coach Ben Walker, founder of\u00a0Anywhere Fitness<\/a>.<\/p>\n

\u201cStart from the bottom up when choosing your running outfit,\u201d he advises. \u201cRunning socks are made from synthetic fibers that can wick moisture more easily and stop the buildup of fluid. That can prevent your feet from overheating, which makes your body feel cooler.\u201d<\/p>\n

He adds that these socks also offer compression, an important blister-prevention tactic.<\/p>\n

3. Always Think Moisture-Wicking<\/h2>\n

Similar to your socks, your shirt and shorts should be the type designed for exercise in hot weather as well, Walker says. Cotton is the worst choice since it retains moisture, Wearing drenched cotton clothes makes it harder to cool down, and they become heavier as you sweat.<\/p>\n

\u201cThis slight increase of being weighed down during activity can have a negative impact on an athlete\u2019s performance,\u201d he says.<\/p>\n

4. Hydration, Hydration, Hydration<\/h2>\n

One of the keys to a successful workout is\u00a0drinking enough liquid before and during exercise<\/a>, says Velazquez. That\u2019s true for any activity and any season \u2014 but it\u2019s especially important on warm and hot days.<\/p>\n

\u201cYour body needs to be well-hydrated before you start exercising,\u201d she says. \u201cDon\u2019t wait until you\u2019re thirsty to drink. A feeling of thirst is already an indication of a loss of 1% of your body\u2019s liquids, which is equivalent to a 10% loss in physical ability.\u201d<\/p>\n

In addition to drinking water about every 10 minutes, she suggests making up for lost electrolytes with a sports drink such as\u00a0Beachbody Performance Hydrate<\/a>.<\/p>\n

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5. Wear a Hat<\/h2>\n

A hat can seem almost like an afterthought for your running outfit, yet this accessory is crucial, says Velazquez. Like your socks, shorts, and shirt, choose a cap that\u2019s designed to wick sweat rather than a standard baseball cap.<\/p>\n

A hat with a brim not only helps with temperature regulation, but it can also be part of your sun protection. Pair it with some sunscreen with a high SPF \u2014 at least 30 \u2014 and carry some with you if you\u2019re going on a longer run and you know you\u2019ll sweat it off.<\/p>\n

6. Skip Some (But Not All) Outdoor Runs<\/h2>\n

If you really struggle with the heat, consider doing some 30 Day Breakaway sessions indoors on a treadmill.<\/p>\n

But if running in the heat is simply new and uncomfortable, the better plan would be to acclimatize yourself with easier runs.<\/p>\n

Walker suggests aiming for about 60% effort instead of going all-out at first, which will let you adjust to warmer running conditions over time.<\/p>\n

Of course, it can get too hot to run outside, Velazquez advises. She suggests rethinking your run if the heat is above 98.6 degrees and humidity is above 70% to 80%.<\/p>\n

At that level of humidity, it\u2019s difficult for your sweat to evaporate, which can cause overheating.<\/p>\n

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7. Consult Your Doctor<\/h2>\n

If you have any conditions that may not pair well with running in the heat \u2014 like heart and\/or respiratory issues, including asthma and seasonal allergies \u2014 talk with your doctor about precautions, Velazquez suggests.<\/p>\n

In some cases, you should consider running indoors to avoid potential heat-related problems.<\/p>\n

8. Know the Signs of Heat Issues<\/h2>\n

The final of our tips for running in the heat is also the most important.\u00a0Heat exhaustion and heat stroke<\/a>\u00a0can have serious consequences for your health, so it\u2019s important to know the warning signs for both.<\/p>\n

Watch for these issues:<\/p>\n