Monday's hill training was fun, but it was sure hot, and I didn't have time to set out water for the group. The ice water back at the store was a welcome relief! Thursday we will be doing intervals again. I am thinking about keeping them short - maybe 200s or 400s instead of 800s - because of the heat. It looks like it is going to continue to be hot for a while, and I thought it might be good to post a few hints for coping with the heat:
- Run at the coolest time of day, usually in the morning. Do I follow this advice? No. I run at noon and with the group in the early evening, almost at the hottest part of the day. At least my long runs are in the morning.
- Run in the shade as much as possible. I do try to do this.
- Wear light technical fabrics and as little as possible to encourage evaporation and wicking of sweat.
- Don't wear a hat. It will tend to trap the heat. Wear a visor instead, if you need to keep the sun out of your eyes. However, some people soak a baseball cap with water, stick it in the freezer and then wear it during their runs.
- Roll up some ice cubes in a bandanna and wear it around your neck.
- Hydrate before, during, and after your run. Consider carrying water bottles (either hand held or on a belt) or a hydration pack.
- Run a shorter distance than you might normally run in cooler weather.
- Run slower than you would in cooler weather.
- Take more walk breaks. Sometimes, in order to make the most of the shade, I will run in the sun and walk in the shade.
- Hose yourself off during the run. Or at least splash yourself at the water fountains.
- Run with friends, or let someone know where you're running and when you'll return.
- If you feel nauseous or light headed, or if you have chills or stop sweating, stop immediately, get in the shade, and drink something cold.
Here is an article that should serve as a warning about running in the heat: