Tips for Training in the Heat
Summer is hopefully here to stay. With the rising temperatures, I wanted to provide you with my favourite tips for smart training in hot weather.
1. Start off slow. As much as you may feel energetic and fast at the start of a run, the heat and humidity can really take a toll on our body. We have to work a lot harder to stay cool. For this reason it is best to start out slower than usual, which will prevent bonking mid-run. You will be thankful you did!
2. Run by time vs. distance. Don’t worry so much about the distance you go, but more the time spent on your feet. This is because we don’t realize how much harder we are actually working when it is hot out. For example, if it typically takes you 60 mins to run 10k, perhaps plan for that amount of time (even if you only make it 8k). You likely worked just as hard, if not harder.
3. Avoid running between 10am-2pm. It’s best to run early in the morning, or later in the evening, when the sun is not as strong and the temps tend to be a little cooler.
4. Hydrate. Make sure you are well hydrated before heading out. Sorry if this is gross for some, but the colour of your urine is a great way to know how hydrated you are. Darker = drink more water! Clear to light yellow = Hydrated!
5. Bring water. This is especially important now, since fountains along paths are closed off. Might be best to plan a route that laps around your house OR invest in a hydration pack you wear.
6. Trail running. Trails are great, as you avoid direct sunlight thanks to the shade provided by all the trees.
7. Wear sunscreen. Best to wear something that will stay on while you sweat and preferably an SPF over 30.
8. Wear a hat. This keeps the sun off your face, which will ultimately protect your face from getting burnt and from direct sunlight.
9. Wear light coloured clothing. Darker colours attract the sun, which will absorb more heat.
10. Listen to your body. Most importantly, do not continue the activity if you start to feel nauseous, dizzy, lightheaded, fatigued, disoriented, or you actually stop sweating. These are signs of a heat illness. Find a cool or shaded place as quickly as possible if any of these symptoms come about and seek care if needed.
Hope these tips help the next time you decide to head out to exercise during a hot and humid day!
