Running in the heat has been an issue for a lot of us this summer.

A few weeks ago I was in South Carolina visiting my daughter and her family and even though Buffalo was experiencing a bit of a heat wave, it was nothing compared to the heat in the South!

I’ve packed running clothes to run wherever we go for a few years now, I find its the best way to see a new place or experience an old one.

This trip was no exception, and thankfully it’s so easy to find out what the weather is going to be as you are packing to go out of town.

Check out this post on The Weather Channel App to help you pack running clothes for your next trip!

We All Handle the Heat Differently

So when we started out in the mornings, it was already 80° and the sun was beating down on us.

The humidity was very high, which contributes to a really uncomfortably hot run. I am more acclimated to the heat at this point then my husband is, so I have to be very aware of how he is doing. His heart rate shoots up higher than normal and this leads to some dangerous situations.

Because I know him so well, I am aware when he is starting to get into trouble and we can stop running, walk it out, and get a drink.

Heat Distress and Illnesses

I just took my recertification course from the Red Cross for CPR/First Aid and AED, so I was able to refresh my memory on tackling heat related illnesses. It’s pretty scary what can happen in the heat. We have to be prepared as runners.

Heat Cramps

Heat Cramps are painful spasms in the muscles. If this happens, stop immediately and get to a cooler place. You should drink a sports drink (something with electrolytes).

In the class I learned that water is actually last on the list of hydrating fluids if you are in heat distress.

I know that’s a pain. When I first started carrying water with me, I was so uncomfortable.

I used one of those hand held ones and absolutely could not do it.

Now I use a hydration belt that carries 2 bottles, and while it still isn’t my favorite thing to do, I do it.

Coconut water, or even drinking milk is recommended over water if you start to experience heat illnesses, including heat cramps. But if water is all you have, make sure you are drinking.

The Red Cross also cautions against using salt tablets if you start to feel a heat related illness coming on. Dave carries them on hot runs, so he makes sure he isn’t having heat issues going on before he takes one.

Symptoms of heat cramps are pretty straightforward…your muscles start to cramp. You may also feel thirsty, be sweating a lot more than usual for you, and feel very tired.

Heat Exhaustion

Heat Exhaustion is more severe and you need to take care before you head into heat stroke (which can be fatal).

Stop and get to a cool, air conditioned place and loosen or remove clothing.

Have someone fan you and/or mist your body. Drink. You may be confused and think you don’t need to, which is a sign that your mental state is compromised.

You should drink in the order of sports drink/coconut water/milk or water. If you are feeling like you can’t handle doing any of that, call 911, or have someone else do it for you.

Heat exhaustion is occurring if you are feeling weak, have pale and cool skin, headache and nausea, chills/goose bumps, you are sweating a ton and you are feeling faint or dizzy.

Keep in mind, you don’t need to have ALL the symptoms listed in order to be having a heat induced medical issue!

Don’t keep running if you have any symptoms from ANY of these categories.

Heat Stroke

A Heat Stroke is the most life threatening of the heat related illnesses.

You may lose consciousness, so do not be hesitant in calling 911 if you have a throbbing headache, you stop sweating, your skin is red, hot and dry (heat exhaustion will render your skin pale and cool, remember, so if your skin has gone from pale/cool to red/hot YOU ARE IN TROUBLE). You may also have a rapid and strong pulse (if you have heat exhaustion the pulse will be weak).

Your body will need cooling and medical help immediately. Don’t wander around trying to find water, or hope this goes away. Call 911, or direct someone else to if you can’t. You will probably be very confused.

Because heat stroke can be fatal, I really suggest that everyone has a running partner on days that are hot and humid. Having someone that can help and can recognize signs of heat distress could save a life.

Running in the Heat

Knowledge is power, so know that running in the heat IS possible. You just need to make smart decisions about it and be prepared.

Hydration

Carry water and electrolyte drinks with you, or plan your route so you can get some during your run.

Some runners even hide water bottles along their routes the night before a run, behind trees and whatever. However you handle it, make sure you are staying hydrated.

I talk about Hydration in more detail in this podcast episode!

Clothing

Dress properly, including a hat and sunscreen.

Sunglasses can help with glare, and there are straps you can get to keep them where they are supposed to be even if you are sweating. I have always complained that I think my head is smaller than normal, lol, so these straps are really helpful for me.

Dress My Run

There is a website you can use to give you both the weather conditions and what clothes you should wear called Dress My Run.

What’s cool about the site is it gives you the humidity level as well, so you will have all the information you need to decide if you should go.

Unless it’s really hot or really cold, I’m not great at deciding what to wear. Having some guidance is really helpful for me.

I’ll caution you here, the website does not tell you if it is SAFE to run, so please use your good judgment.

Adjust Pace and Mileage

Slow the heck down and don’t run as many’s miles.

Your body is probably going to slow you down anyway, so don’t fight it. The body’s temperature is going to increase and with that comes an increase in oxygen consumption and lactate levels.

Let your body do what it was designed to do in cooling you off and when your body is telling you to take it easy listen to it.

Run as Early in the Day as you Can

Run as early as you can.

The suns rays beat down on the concrete during the day and the sidewalks and roads save up all that heat.

Not only does running later expose you to more heat from above, you are also being cooked from below.

During a heat wave, running just before the sun comes up can really help you prevent heat related illnesses since the concrete has time to cool during the night.

Too Hot, Stay Indoors

My final piece of advice is if it too hot, don’t run outside.

Everyone’s “too hot” is different, so if you are a new runner you need to learn yours.

Stay in tune with your body and if you are on a run and start to feel like it is too hot, call it a day and note the temperature. Decide that when it is as hot or humid as that day, you are going to workout in the AC or other cool place…or go for a swim instead!

Run in the Heat Smartly

You can run in the heat, and as you do so your body will get more acclimated to it.

Spending more time in it (smartly) will help your body not react as harshly in hot conditions.

There are times though when it will be too hot, so adjust your runs accordingly and stay safe!