Running During a Heat Wave

We’re in our second heatwave of the year in Toronto, but to be honest I don’t mind—I love the heat. However, running in it can prove to be challenging. Every run I come back drenched in sweat, my skin itchy from salt and feeling so tired even a short run feels more like a marathon distance. Running in intense heat and humidity feels harder because as your body temperature rises, your heart rate increases, you sweat more which can cause dehydration and your blood vessels dilate making less blood available  to the working muscles, putting more strain on your body.

 

While some may question whether running in intense heat is safe, it is interesting to note that there are a number of running events take place in extreme heat (over 35℃), such as Badwater, the 135-mile ultra-marathon that takes place in Death Valley, California, where temperatures can soar to over 50℃; and the 156-mile Marathon des Sables, a five-day run across the Sahara Desert in Morocco, where temperatures can reach 50℃. And of course if you live in hotter climates such as Kenya and Ethiopia, you wouldn’t even question it.

 

Here are a few suggestions to make running in the heat a little more bearable:

 

1.      Run in the early morning or evening. Try to avoid running in the hours between 10am - 3pm as that’s when the sun is the hottest.

 

2.      Wear water.   Soak a thin, lightweight bandana, wring out the excess water, and lay it flat in your freezer for at least an hour. Right before you’re ready to head out, tie the bandana around your neck.

 

3.      Drink lots. Make sure you don’t start off on a run already dehydrated. Drink the appropriate amount of water throughout the day and try to avoid drinking coffee until after your run. Top off your fluid stores by drinking 16 Oz one hour before going out. Since you will be sweating profusely, and losing much needed salt from your body, it’s a good idea to bring a drink that contains electrolytes. Take regular sips throughout your run—don’t wait until you’re thirsty.

 

4.      Wear a heart rate monitor. Training in hot weather will cause your heart rate to rise significantly, as your body sends more of your blood supply to your skin in an attempt to cool your body. By using a heart rate monitor you will be able to keep track of how hard your heart is working and adjust your speed or exercise intensity to avoid over-stressing your body.

 

5.      Wear waterproof sunscreen SPF 30 or higher. Runners are more prone to getting skin cancer than non-runners because of the length of time out in the sun. Sweat can also play a factor in damaging the skin because it increases the photosensitivity of skin, which makes it more prone to burning. I usually wear an SPF of 60 since I’m a redhead with fair skin.

 

6.      Don’t wear dark colours or cotton. Wear light-coloured, light-weight, sweat-wicking, breathable material. This is not the time to wear your favourite cotton race memorabilia.  Also don’t forget sunglasses since your eyes are also at risk for sunburn.

 

7.      Run in the areas with the most shade. Usually trails are your best option because of all the trees. In Toronto there are many different trails to choose from. Avoid asphalt and cement as they absorb heat and transfer it to you. A run or workout in the woods is a lot of fun, adds variety to your training, and offers needed shade.

8.      Run by effort, not pace. Running in the heat is the perfect opportunity to work on the skill of running by feel. Instead of strictly following pace targets that you might normally follow, run by time and effort rather than distance and pace.

 

9.      Run indoors. If it’s just too darn hot, and you can’t safely run outside, make peace with the treadmill and take advantage of the cool air conditioning.   

 

But there is good news: After 1 or 2 weeks of running in the heat, your body will acclimate and it will not seem as difficult to go out for a run. So lace up those shoes and get out there!!!