Six tips for running and dealing with hot weather this summer

It is a hot summer in many parts of the world.  Yesterday in Palm Springs it was 118 degrees. So how do we deal with this kind of heat? But it is not only the heat, the humidity can be a killer too.  There are a few tricks for beating the heat and getting in your runs this summer. 1. A simple tip - Run at cooler times of the day.  Run in the morning or in the evening. Times to avoid are noon till 3pm. 2. Wear light colored, loose fitting wicking running gear. 3. Run by your effort level rather than your typical pace until you acclimate.  Like a car, if the temperature rises too high you will overheat.  4. It takes about two weeks for your body to adapt to the heat and cool itself more efficiently.  Your body will gradually become better at cooling itself so you can run at your normal pace. 5. If it is just too hot like 119 degrees or if the air quality is bad, take your workout indoors.  Running on a treadmill might be a better idea than pushing yourself in dangerous heat.  6. Hydrate during your run.  For runs shorter than 45 minutes, water is just fine.  However for longer runs you might want to consume a cup of a sport drink every 15 to 20 minutes.  

posted Saturday July 7th