In case you didn’t see it, this month’s Runners World magazine has a great article on running in the heat. Since the forecast is for temperatures in the 90s this week in NYC, I though this was a perfect time to share some info about how to be safe and smart when its hot out! Running in the humidity and heat can be especially on hard on those of us with asthma (like me!) so we have to be extra careful.. and always have your inhaler with you when you run! SO important.
First the article talks about heat’s effects on performance. Those of us who run in the heat know all too well about this and the negative effects that heat can have. There are three main physiological effects:
1. Dehydration: This is associated with sodium loss through sweat. This is the most important electrolyte due to the fact that sodium loss is felt earliest and strongest as compared to other electrolytes.
2. Increased heart rate: The heart works harder to cool the body.
3. More blood volume to skin: More blood is being sent to the skin rather than to the muscles required for running.
Although heat is usually a negative part of running and a main culprit of slow race times (kiss those PRs goodbye if the temperature is over 65!), your body CAN adapt to running in the heat! This was news to me. It is possible to “get better” at losing heat from the body, resulting in less sodium and electrolyte loss. Plus, once your body is acclimated to running in the heat, performance improves not only in warm temperatures but in all types of weather as our bodies become more efficient.
So… how can you adapt to running in the heat?
- Proper hydration and electrolyte intake before, during, and after runs
- Water should be your main source throughout the day but also add electrolyte drinks on long runs
- Practice running in the heat, but follow the info in the hydration guide and handling heat guides (below)
- If you live in a cooler climate, train with layers to simulate a warmer environment
- MIND OVER MATTER! Don’t focus on how uncomfortable you are (unless there is a medical emergency, of course). Try not to concentrate on the heat.
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HYDRATION GUIDE
Pre-Run: 20-24 oz of water or electrolyte drink
During your run: 4-6 oz every 20 minutes for runs greater than 75 minutes. 8-10 oz is okay for runs from 50-75 minutes or below.
Post-Run: 24-32 oz of electrolyte drink, with carbs for recovery
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HANDLING HEAT GUIDE
- Pay attention to your HR: HR shouldn’t increase more than 10 bpm than on easy run days.
- Slow down and get your whole run in.
- Pay attention to your hamstrings (I didn’t know this!): the first sign of dehydration is tight hamstrings. If they are tighter than usual, get yourself some electrolytes!
- Stretch before bed: you are most hydrated and the muscles are warm in the evening.
- Time your fluid intake: it takes 20 min for your body to absorb fluids before running. Drink slowly over a longer period of time to get the most benefit.
- Take a break if you need it!!!
I love this article and think this info is so important for athletes. Its important not to expect to go out there and run the way you do in 50 degree weather without practice and training. Plus, running in the heat takes preparation and awareness of fluid intake which is more difficult than just lacing up and running out the door. But please be smart about this, its easier than you think to get heat exhaustion and nobody wants that! Make sure you always have access to fluids and again, if you have an inhaler, ALWAYS carry it with you! Safe running everyone 
Disclaimer: I am not a doctor or trainer, the options presented are from Runners World magazine and from my own opinions. Please seek medical attention or advice from a doctor if needed.
What tips do you have for running in the heat?
Do you prefer summer running or winter running?
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Great tips but I don’t do 90+ heat, lol. I ran 9 on the tmill instead. I feel like I’m suffocating when it’s this hot out. Hope everyone is staying cool and drinking their fluids! Happy running.
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I have to agree with you on that, 90+ is too hot for me because of my asthma and because its just past my threshold in general! But a little less than this I can run in, not fast but I try haha
I needed this! Ran in 96 degree temps today and felt like a sloth. The electrolytes are key for me because I usually rely only on water fountains. Thanks for the info!
Wow girl you are awesome running in 96 degrees! Definitely need those electrolytes, especially afterwards. Hope you had fun!!
I am so glad you posted all of this! I don’t buy Runners World anymore, so I rely on YOU to keep me updated on things like this!! I prefer summer running over winter. I pretty much quit in the winter bc I’d rather be in sweatpants and snuggled on the couch under cover. I’ve got to break that tho. Crap, I have to be running NOW to run in the winter!
When I ran last summer, I would stick to 2-3 miles during the week after work, occasionally before work. But on Saturdays for long runs, the group I ran with would all meet up about 5:30 and start running about 5:45AM! Had my runs finished by 7:30 most times and it was great! Wish I could make myself get up and go early now days. Maybe one day I will….
Haha I’ll keep you updated on the good RW articles! I always get tempted by sweats and the couch in the winter too but I enjoy the weather for running more so its easier to get out.
Whoa 5:45 AM thats intense! I don’t know of my body will move that early haha. I wanted to workout before fieldwork but I can’t get up at that time to exercise either
Apparently I can’t either anymore! Tried, and FAILED again this morning :/
Fall is definitely my favorite season to run. Summer is way too hot and I end up having to get up earlier than comfortable (even on the weekends) to get in my runs. Yesterday I think I was still sweating after my shower, commute, and while I was at work and I only ran 5 miles in the morning
I completely agree! Summer running is not my thing because I just feel hot all day!
good tips! I totally loveee this weather even if it is hot to run. i hate wearing layers so running in a tank top and shorts is perfect for me
I wish I enjoyed this weather, but I can’t bring myself to like it no matter how hard i try haha
Great tips! Runner’s World is my best friend. I can only run in the early morning or in the evening, never during the day which is usually the hottest. My motivation is always decreased and I am usually full!
During the day is the worst, its impossible for me to run then, my chest get so tight!
Thanks, it’s HOT in VT too. 95 yesterday it’s crazy!! I ran in the morning (530) 3 miles and came home with a soaking wet tank. I was slow, but steady and finished!! Today I will swim and maybe “run” in the pool
Its about 95 here today too, ugh awful! Running in the pool is an AWESOME idea. SO much better than outside.
Mah bootay would not be heading out in this heat even if I wasn’t sick. I am the MASTER of running by aid stations and dousing myself with water.
Haha me too! Then people think I’m sweating like crazy
Random question: the hubs and I are coming to NYC for the weekend for our Anniversary. We’ve been many of times, so we don’t need to do the typical “touristy stuff,” but were wondering if you have any suggestions of bars that specialize in craft beer? Or anything that we should really do/see? Have you ever been to Flushing?
I’m not really a big beer drinker so I’m not sure about that. I have been to the Brooklyn Brewery though and I know there’s also the Heartland brewery which might be cool! Under “food and recipes” above on my page theres a link to restaurants I like which you might be interested in. The water taxi beach is also pretty cool in the summer, near the seaport. I’ve only been to Flushing to go to the Mets games haha. Not sure about much else thats there!
great tips! I run in the texas heat so they will definitely come in handy!
You must have it worse than us up North here then, Texas is HOT (my brother tells me about it since he’s there)
Thanks for sharing this, definitely applicable this week! I ran this morning at 7:30am and it was probably already 80 at that time and I don’t know what it was when I was done. It’s 95 here today! I definitely had to stop and walk for a little bit to slow down my heart rate.
It was definitely a good week for this info! The weather has been insane, I was sweating on my way to work this morning at 7am. Awful feeling. Glad you got your run in though!
thanks for sharing this info! I ran yesterday morning so it wasn’t too bad, but this morning I overslept so will have to run later. Not looking forward to it. I haven’t run in the winter yet so I can’t really say which one I prefer.
Also, when I was in my running group, they always emailed us the day or two before a really hot run day to remind us to get some extra hydration in. While it’s important to hydrate on running days, you should be doing more of it the day before. (At least that’s what they told us!)
I think you may like the winter/fall runs, but everyone is different! I just hate being hot
SO true that you need to hydrate a for a day or two before a long run. I didn’t realize that until recently but it makes all the difference.
Thanks for sharing the tips! I went running yesterday in 90 degree humid weather and carried water with me. I don’t usually carry water with me, but I was so glad that I had it!!!
Water must have been a lifesaver on your run! 90 degrees is no joke!