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Warm Weather Tips

With summer temperatures upon us, it's good to keep in mind that warm-weather running presents particular challenges. While genes define the bodies we have, chemistry determines how our bodies work, and hot weather will really play havoc with our chemistry. We do acclimate somewhat to warm conditions, but some tips can make running at this time of year more enjoyable and less risky. Check Mindy Solkin's article about "Running in the Heat" for a detailed discussion of some of the physiological effects of warm weather exercise.

— Drink Water:  Hydration is particularly important in warm weather. You can lose between 6 and 12 oz of fluid for every 20 min. of running. If you don't drink enough water, you risk injury or illness. A mild state of dehydration will ruin your day, with symptoms like headache, irritability, or nausea. Serious dehydration can send you to the hospital where only an IV can get you enough fluid. Too much water can upset your body chemistry and cause equally serious problems. A good rule of thumb is to try to take a few sips (about 5 oz.) every 15 minutes. As always, adjust any suggestions to the conditions of the day.

In warm weather, it's optimal to take fluids about every thirty minutes. Find the right balance for your level of activity. Remember that thirst is not a good indicator, and that if you're feeling thirsty, you may be moving into the beginning of distress. Some Gatorade or other drink for replenishing electrolytes is good maintenance after running. Put water out along your route if you expect to need more than you can carry.

— Cotton is Rotten: Technical fabrics like CoolMax are effective year-round but especially in warm weather. They allow moisture to evaporate quickly enough to still cool you down without turning your clothing into a heavy sopping wet burden (like cotton). Never run in long sleeves or long pants during warm weather.

— You Won't Lose Weight Faster:  Believe it or not, there are still people who believe that you can sweat off those extra pounds. All you sweat is water and salts, both of which you need to be a healthy, functioning human. If weight control/loss is part of your running ambition, measuring progress on a weekly basis will give you the most accurate picture. Before and after a run simply tells you how much you were sweating, and if you've lost too much water, you're probably going to get sick.

— Run Early: The early morning is the best time to run in warm weather because the air is the coolest and cleanest it will be all day. The air cools a little in the evening but has a day's worth of commuters' exhaust still in it. (SRRC has members meeting early on weekday mornings—send out an e-mail to the group for details.) If you can't manage the morning, evening is a decent second choice.

Running in the middle of a hot day especially under a blazing sun is more than a terrible idea—it is potentially dangerous. The sun is strongest at mid-day and the temperatures get very harsh. Do not run if the temperature is over 98.6 degrees—your body temp—and the humidity is above about 80%. Humidity makes sweating much less effective for cooling our bodies, and when the heat outside exceeds our body temperature with high humidity, the probability of trouble on a humid day becomes more of an inevitability. (The rules are a bit different for Arizona, but we don't live there. )

— What about Salt? If you are planning to run longer distances in warm weather, a salt supplement may be necessary. Salt capsules such as Succeed can help keep body chemistry in balance under conditions where you are sweating profusely enough to disrupt electrolytes. (This is easy to do over a longer distance on a warm morning.) As is the case with most things, moderation is the guide. If the weather is really too hot to run safely, don't risk your health.

— What about Medications? If you are on any medications (of any kind) or have had heart trouble, consult your doctor about running in the heat. In some cases it may be better to run on a treadmill indoors during warm weather. If you have a history of heatstroke/illness, run with extreme caution.

— Respect the Sun:  The sun is stronger in the summer, and we expose more of our body to it. Sunscreen presents a problematic tradeoff for a runner. If you get it in your eyes while you sweat, it will sting like tear gas, and cut your run short. Some people wear visors or hats to shade their faces. If you're going to wear a hat, try to make sure it is a vented CoolMax hat designed for running. An ordinary hat will offer some shade but trap body-heat, which your body tries to dissipate through the top of your head. Some runners wear little foreign-legion-like hats that have shades down the back to cover the neck as well. If you do put sunscreen on your neck, shoulders, arms, etc., make sure you wash your hands so that you don't get it in your eyes the first time you rub them (which you know you'll do at least once before the run is over).

— When In Doubt, Slow Down or Stop:  Assess the conditions and listen to your body. Dry mouth and nausea usually mean that you're dehydrated and in trouble. If you start to feel dizzy, nauseated, have the chills, or cease to sweat…. STOP RUNNING, find shade, and drink water or a fluid replacement drink such as Gatorade. At that point, water is more important than exercise and your well-being must be your priority. If you have to cut your run short because of that, you'll know to plan better for the next time. Running is better when it's invigorating and challenging—never when it's brutal and risky.

Note: When you join us for group runs on the weekend, run sponsors make sure that water is out along the course. When you are running on your own, carry at least a half-liter along with you just in case. Remember, too, that running can be a strenuous actvity under any conditions and that you undertake it entirely at your own risk regardless of anything that you may read or infer here or that anyone may tell you.