My first run in Antigua was 18 miles (post here), so it was a relief to run the rest of the training week at much shorter distances!

My preference when running in a hot climate is to run as early as possible to try and beat some of the heat. In a tropical place such as Antigua, “cool” is about 75, but there is usually a nice breeze coming off the water just as the sun comes up. As a woman, I have to think about safety as well as comfort so (if alone) I never run anywhere in the dark.

The first run after the long  was pretty good, it was a beautiful morning and I watched a cruise ship come in to the port of St. John’s while I was running along St. James Beach. My left hamstring is a little tight, but I was able to work it out.

Fort St.James

The next day I had an 8 miler, and I wasn’t able to leave until around 10 am so it was hot, but breezy. Frustration of the day…my Apple watch lost tracking and I probably ran a quarter of a mile before I figured it out. I was about half-way through, so I had to guess where the turnaround would be. VERY annoying! I hate when that happens. I have the original watch, and I am planning to get a new one. I travel too much to not have the GPS capable one. I was hot and sticky and MAD! I made sure to take sips of water at every mile, and then after about 5 miles I sipped whenever I thought about how thirsty I was! I try to be careful about not guzzling, otherwise I get a stitch in my side.

I pushed pretty hard the next day, and was able to do a tempo run which felt good.

I ran a race pace the last morning I was there and I was rained on! I love running in the rain when it is hot and when I have already been running for a few miles. I won’t usually go out for a run if it is raining hard, but drizzle is ok.

The last time I was in Antigua, I said that I could never train for a marathon there because of the heat. Here I am a year later, having to run the longest I have ever run in my life in Antigua, lol. One of my life lessons is “never say never”, because so many things I have done have at one point been a “never”.

Protecting yourself from the sun while you run is something you have to prepare for. I had to have some skin cancer removed about 6 months ago, and my dermatologist told me to keep sunscreen on at all times. I also wear a hat, which helps to keep the sun off my face and out of my eyes. It also doubles as a sweat band, and keeps the salty sweat at bay. I really notice when I forget my hat, just for the sweat protection alone!

Running in the Sun

Here are some more tips for running in the sun

1. run in the early morning or later in the day to avoid the sun when it is burning hottest
2. the SPF of whatever sunscreen you use should be at least 30…look for sport or swim type sunscreen that have additives which help keep you covered longer even when sweating
3. wear a hat…there are many lightweight hats you can get that will cover the top of the head, especially for those of us over 50 with thinning hair
4. sunglasses can help shield your eyes and the areas of the face they cover…you can also get straps that hold them in place which can be a game changer from the annoying tendency for glasses to slip down the nose when you get sweaty
5. there are special fabrics that can help block the sun, look for running shirts, shorts and arm sleeves with UPF (Ultraviolet Protection Factor) in the fabric
6. make an appointment and see a Dermatologist at least once a year for a whole body check so they can document anything that looks suspicious and keep an eye on any changes year to year

As runners, we love to be in the outdoors during the warm weather. We need to protect ourselves so that we can be out there enjoying our runs for many years to come!