The Heat is On! Tips for Running in Hot Weather
Time it Right
Do your training early in the morning or late at night. The temperatures and humidity are much less harsh at these times of day. It can take getting used to, but just remember that it is an interim necessity until temperatures start cooling off again.
Train Indoors
Build your cardio while taking a break from the heat and humidity by doing a stint indoor on the treadmill, instead of outside. This will especially work well for your shorter runs. Also, if you want a more intense workout without the stress of the hot, humid days, treadmill and other similar equipment workouts are great.
Ease into the Heat
If you are not used to running in the hot, humid conditions, ease into it by walking a km and then running slowly for a km. Try this two times per week for two or three weeks to help acclimatize to the heat.
Stay Hydrated
Drink plenty of water or other fluids before you start your run. Have fluids on hand for the run as well – or make sure you choose a route with accessible water fountains. If you run with a group, make sure that there will be enough fluids to share.
Dress Appropriately
When it’s hot, the inclination is to wear as little as possible but be careful! Wear a hat to keep the sun off your head and face, wear sunscreen and find clothing that blocks UV rays - they will have a tag indicating the SPF rating of the item.