Running in the Heat

Summer is officially here and while it seems like it’s been a late start here in the Rockies, alpine running season has begun and hotter temperatures are on the radar. Running in the heat can be tough for a variety of reasons, especially given that as Canadians, we don’t get much time to adapt with winter sticking around for ~8 months of the year.

Since summer’s so short, I know I’m not alone in wanting to maximize every weekend with long runs (not to mention training for those sneaky fall races that are approaching!). Here are a few tips to (hopefully) make running in the heat more bearable this summer.

Hydration

Even for shorter runs, it’s a good idea to bring water and/or electrolytes. You can carry a handheld bottle, bring a running vest with soft flasks, or even stash a bottle somewhere if you’re doing back and forth intervals.

While hydrating during the run is essential, so is pre- and post-run hydrating. If you start your run dehydrated, it’s only going to get worse, especially in hot weather!

Mid-run cooling strategies

If you cross any streams or rivers during your run, dip your hat in the water or splash cool water on your head and neck. You could also start running with an ice bandana or plan to stop at your car or house mid-run for some ice.

Pace/effort adjustment

Inevitably the heat takes a toll on us. World records aren’t broken when the temperatures are hot, so don’t expect to have the best workouts of your life in extreme heat. Adjust your own expectations of your pace and consider running by perceived exertion rather than fixate on specific paces. Allow yourself to stop for a break if needed to reset mid-run.

Time of day adjustment

We’ve all heard of “beat the heat”! Not always possible but if your schedule allows, aim to run early in the morning or later in the evening. Try to avoid running in the middle of the day (eg. 11:00am - 4:00pm) to set yourself up for success.

Appropriate gear/clothing

Wear light coloured, loose fitting clothing, ideally that covers your arms/neck/head. A sun hoody, baseball hat, sunscreen, and sunglasses will all help keep you cool and protect yourself from the sun. You can put ice in your hat if you have access to it or dunk your hat in cool water mid-run!

Route selection

Try to choose routes that will see you running in the shade for some or most of your run. Whether it’s in the forest or near big buildings, avoiding some of the direct sunlight will help delay any adverse effects from the heat.

To conclude, it’s inevitable that we’ll experience effects from the heat throughout training in the summer months. Don’t let it deter you from getting out though. There are many strategies to help mitigate the effects you might experience and summer is short so you might as well enjoy it!