Right now, much of the country is under a heat advisory. It’s likely we’ll see some high temperatures this week – and if you’re at all familiar with summer weather in the South, that heat is almost guaranteed to come with soul-destroying levels of humidity.
Even walking out to the mailbox seems like an exercise in masochism.
At the same time, endurance runners such as myself can’t expect to stay in tip-top shape if we take a break every time it gets miserably hot. After all, here in the South, that’s a good chunk of the year! Instead, we’ve got to be smart and strategic about marathon training and endurance running throughout the summer.
It’s tough, but not impossible. What’s important is to be safe while you do it.
The Main Dangers of Running in the Summer
Danger: Dehydration
Our bodies rely on proper hydration to function. Becoming dehydrated can cause headaches, muscle cramps, fatigue, dizziness, high heart rate, confusion, and heat intolerance. If you’re dehydrated, you’re more susceptible to heat-related illnesses, some of which can be life-threatening.
Danger: Heat Cramps
One of the first signs of overheating is heat cramps. When you’re trying to get a good run under your belt, the last thing you want is leg and stomach cramps! This happens when too much salt is lost through perspiration. An electrolyte-replenishing drink is in order.
Danger: Heat Exhaustion
Heat exhaustion is even more disruptive, featuring nausea and vomiting, excessive sweating, cold or clammy skin, and feeling faint.
Danger: Heat Stroke
Heat stroke is the most serious of these dangers. It happens when your internal body temperature hits or exceeds 104 degrees Fahrenheit. This condition can be fatal, as prolonged temperatures of that degree can cause brain damage, seizures, coma, and death.
5 Essentials for Safe & Successful Summer Endurance Running
#1) Hydrate Properly
Hydrating properly means taking ample water or sports drinks with you on your run, but you’ve got to set your body up for success beforehand, too. Avoid alcohol, coffee, sodas, and other diuretics before a run. You don’t always need a sports drink, but endurance runners who are active for hours at a time will need to replenish their electrolytes. Drink before you feel thirsty and keep your beverages cool but not cold. If the drink is too cold, it can cause stomach cramps.
#2) Dress Appropriately
Between the heat and harsh UVA/UVB rays, knowing how to dress for summer running can be tough. Here are the keys: whatever you wear, wear breathable, moisture-wicking fabrics. Less is more, but only if you compensate properly for the sun exposure. Wear shades and a visor or hat to protect your head.
#3) Wear Sunscreen
Whenever you’re going to be out in the sun for any length of time, wear a protective layer of sunscreen that is at least 30SPF. Mineral sunscreen is regarded as the best option, as it lacks potentially harmful chemicals, protects against the full ultraviolet spectrum, and is suitable for sensitive skin types. Sun exposure without protection increases the risk of skin cancer, and a burn is never fun.
#4) Take Opportunities to Cool Down
Don’t be afraid to take a break to cool down while on your run. You’re not exercising under normal environmental circumstances and need to adjust accordingly. Take a spray bottle of ice water (or a spray attachment for your water bottle) so you can mist your face to cool down. An ice wrap or ice in your hat can also help bring your temperature down.
Your best bet is also to run in the cool of the day – before dawn, early in the morning, or evenings. Just remember to wear bug spray if you live in the South!
#5) Respect Your Limitations
Finally, be willing to make necessary adjustments. Just as you’d have to adjust to greater mileage or an incline, you must adjust to the heat. Don’t be surprised if you aren’t breaking records, and don’t get discouraged. Listen to your body – stop when you need to stop, break when you need a break, slow down when you need to slow down. Don’t worry about getting the best in time and distance. Worry about staying active, hydrated, and healthy.
What are your strategies for staying fit during the summertime? Share in the comments.