Happy Tuesday friends! I’m linking up with Kim from Kooky Runner and Zenaida for their Tuesday Topics, Tips for Running in the Heat!
Timely, right? I feel like most of the country is in the middle of a crazy heat wave.
As a Minnesotan, some may think I should stick to sharing tips for running in the cold, not the heat! But we actually get all the fun extreme weather here. We set record high temperatures last week, at nearly 100 degrees in early June, with plenty of humidity!
I really struggle in the heat, but I do have some tips for things that help to make it a bit more bearable.
Embrace the sports bra squad!
Like many others, I am a bit self conscious of how my stomach looks when running, but I cast all those insecurities aside in the name of staying cool!
Hydrate, hydrate, hydrate!
This is so important, including after you run. Nuun is my favorite hydration, but water works, or Powerade/Gatorade! One of my sisters will use Pedialyte; whatever your hydration of choice, be sure to drink a lot of it!
Wear a hydration vest!
Along the same line, a hydration vest is an easy way to have water with you on a hot run. I have this 50 oz Circuit Vest from Camelpak with the 50 oz bladder and spots for two extra water bottles in front.
Extra tip- fill the bladder with ice! It will keep your core cooler as you run. It will melt and then you drink it!
Start early.
Start as early as you can! Go to bed early, set multiple alarms, and get up early to beat the heat.
Run based on effort, not pace.
Don’t try to chase a certain pace in the heat, you’ll only set yourself up to suffer! The heat really is hard on your body. Slow down. It’s okay.
Try to plan routes with shade.
This isn’t always possible, but if you can, the shade makes a difference!
Make friends who are willing to provide hydration stops!
This one is unique and mostly exists for me right now because my friend Christie is injured, but it really helps to have a spot to look forward to where you can fill up your hydration bottles and take a quick breather. It might work to get your kids and family involved on a hot long run to have them provide a fun support stop for you!
Wear a hat and sunglasses and most definitely wear sunscreen!
Know where the drinking fountains are!
Wear light colored clothing.
Carry a phone.
This is generally a good tip overall, but it is important to have a phone with you in case you start to feel light-headed or dizzy and need to call a friend for a ride!
Have a post-run refreshment ready to go!
I love the Daily Harvest smoothies after a hot run! Whatever you crave- ice cream, an ice cold Coke, have it ready when you get back.
Don’t be ashamed to take the run indoors.
Last weekend, I did 14 miles outside and was really struggling; I finished my 20 miler with 6 miles on the treadmill. I felt a little “weak” for doing so, but in hindsight, it was the smart thing to do.
Be kind to yourself.
Running in the heat is a challenge, so don’t get too discouraged.
Remember that the work you do in the heat will pay off with fall PR’s!
What did I miss? Please share your tips for running in the heat!
Be sure to check out Zenaida and Kim’s blog for links to other posts about running in the heat!
What a great idea to put ice cubes in the flasks, Jessie!
And yes to knowing where the fountains are.
Hundreds of years ago, fountains supplied the inhabitants of Zurich with water. Hence, we have over 300 fountains. Last week, we did a long run around the town and I was so happy about all the fountains!
300 fountains- amazing! Most of ours in Minneapolis were turned off due to Covid, but they are back on this summer!
We definitely are in sync with our hot weather running tips, except for the sports bra squad LOL (if I was 20 years younger, MAYBE, but it’s not happening now). We have drinking fountains everywhere, and NONE of them have been turned on yet (WhatTheWhat???)
Our fountains were only just turned on after some of the covid restrictions were lifted and I’m so happy!
Oh, I am definitely going add ice cubes to the bladder. That’s a great idea! And yes for the heat in MN! But boo for the hot intense wind. That is what is killing me down here in SE MN. It is brutal. So I am having to run early to try to avoid the heat and wind.
It isn’t quite as windy in Minneapolis right now, but I can imagine that makes this weather even harder to deal with! Wind is so challenging.
You know I’m all about running indoors if necessary. Plus every treadmill mile equals 2 outdoor miles, right? 🙂
Thanks for linking up with us this week!
Haha, agreed! Glad to have the treadmill as an option. Thanks for hosting the linkup!
I like to run by heart rate in the summer. It gives me an objective measure of my effort and makes me feel better about running slower, lol! I’m so not a fan of running in the heat.
I’ve heard that heart rate is the way to go. I should try that.
I think you did a great job of covering it, Jesse! Today I am taking it to the mill. It’s not quite as hot as the last few days, but still majorly humid.
I don’t run in my bra — and even though it’s true I don’t really like how I look topless, it’s more about protecting my skin than how I look. I also love my long sleeve cooling shirts for the same reason. They don’t cool you down a lot, but I’ve run in some very hot temps in them.
I’m all about the sunscreen. I’m sure the cooling shirts are okay, but I want as little as possible on my body in this heat!
I would say the heat is even harder for you up north- here in Florida it’s pretty warm year round (and then horribly hot in the summer) so we’re used to it. You have to go from one extreme to the other! Your first tip is my favorite- it makes SUCH A BIG DIFFERENCE to run in a sports bra. I’m always trying to convince people that no one else cares how your stomach looks (by the way, yours looks amazing but that’s beside the point.) Filling the hydration bladder with ice is a great idea. These are all great… Read more »
Jenny, I think you’re probably one of the experts on running in the heat, so if you say to do something, I’ll do it, ha! I do need to start earlier, that’s for sure. Less is more for clothing on hot runs! And thanks for the nice compliment 🙂
This is brilliant Jessie. I once made the terrible decision to do a 25K training run on the open road with NO SHADE. I think to date, it is the hardest run I have ever done. I was parched from the sun, my lips felt burnt for days, not to mention it took so much longer than it should have. That was a painful mistake to make. Never again!!
Oh my Shathiso! NO SHADE. Yikes. That sounds terrible, glad you survived to tell the tale!
These are all great tips! I’ve been trying to get out earlier on Saturday but cannot seem to wake up. I guess it would help if I set an alarm. 🙂 I like filling up my hydration vest halfway with water, freezing it overnight, and then adding more water the next day. I wish I could be a part of the sports bra squad.
[…] Minneapolis; yes, in Minnesota, we get the hottest hot and the coldest cold! Be sure to check out my post from Tuesday with my tips for running in the […]
The friends with water is such a great thign that I’m glad is back after quarantime. I have a friend whose place is on what was usually mile 15 of marathon training and I so loved being able to text to see if I could get cold water. One time I really lucked out and her super was hosing down the sidewalk. LEt’s just say I asked him not to stop. I remember you were looking for podcasts some weeks b ack. I don’t know if I recommended Rogue as I have a love/hate relationship with them (Jenny likes them… Read more »