1.  When the temps begin to heat up, it will take your body 2 weeks to adapt to the warm weather.

2.  Wear moisture-wicking running clothes.  Remember that cotton is rotten. (No sweatsuits and trash bags!)

3.  Make sure to wear sunscreen and a visor or hat to protect your face. (A fan is optional.)

4.  Run early or late in the day.  Avoid the midday heat if at all possible.

5.  If you can only run in the early afternoon, consider moving your workout indoors to the treadmill, stationary bike, or pool.

6.  Stay hydrated!  Drink water throughout the day and carry a handheld or hydration pack during your run.

7.  Add electrolytes to your water for runs over 60 minutes.  (In the summer, I always mix Cocogo with my water…even for short runs.  Use code: JENCHOOSESJOY (all caps) for 10% at Cocogo.com.)

8.  Strategically plan your route.  Choose a shady route (trees or tall buildings) and run by water fountains if possible.

9.  Start your run a little slower than usual.  If you’re feeling good half way through, pick up the pace a bit.

10.  Consider running by effort rather than pace.  Listen to your body and lower your intensity if needed.

11.  Know when to say when and take your workout indoors in the extreme heat.

12.  Lower your expectations.  You can’t expect as much out of your body.  Be kind to yourself and give yourself a little extra grace.

13.  For every 5 degree rise over 60 degrees F, expect to slow your pace by 20-30 seconds.  Here is a great post from Coach Mark Hadley from Maximum Performance Running on Temperature + Dew Points for Pace Adjustments.

14.  Lastly, think about how great you will feel in your fall race after a tough summer of training!!!

Silliness aside…the heat can be dangerous.  Here are the signs of heat exhaustion (source):

• Confusion
• Dark-colored urine (a sign of dehydration)
• Dizziness
• Fainting
• Fatigue
• Headache
• Muscle or abdominal cramps
• Nausea, vomiting, or diarrhea
• Pale skin
• Profuse sweating
• Rapid heartbeat

If you experience the above symptoms…

• Immediately get out of the heat (preferably to air-conditioning)
• Drink plenty of fluid (avoid caffeine and alcohol).
• Remove any tight or unnecessary clothing.
• Take a cool shower, bath, or sponge bath.
• Apply other cooling measures such as fans or ice towels.

If such measures fail to provide relief within 15 minutes, seek emergency medical help, because untreated heat exhaustion can progress to heat stroke.

Stay safe out there!!

What tips or tricks am I forgetting to survive summer running?

Do you pay attention to Dew Point before a run or just the temperature?

Are you already battling summer temps?

#choosejoy