With vaccinations on the rise, it is getting safer to head outdoors, and with summer upon us, the weather is getting hotter! As you turn up the heat on your workouts, it is time to make sure you do not burn out as you feel the burn. Running is a great way to stay in shape, but with the changing weather, it is important to adjust your routine. With that in mind, here are a few tips for running in hot weather.

•   Give yourself time to adapt. It takes your body about two weeks to adapt to a change in temperature so as to cool itself efficiently, so let yourself adjust instead of pushing yourself to the point of heat exhaustion or injury.[1] Slow your pace and reduce your intensity a bit and, once your body adapts, you can try to boost yourself back to your usual modus operandi.

•   Run in the mornings or evenings. The coolest times of day are going to be early in the morning or later in the day as the sun is going down. If possible, try to schedule your run during one of those times to reduce the amount of heat you have to endure. Plus, if you choose to run at dawn, you can check your workout off your list and head into your day knowing you gave yourself a healthy head start! Of course, if you run in diminished outdoor light, make sure to take extra safety precautions like wearing light or reflective clothing, leaving your headphones at home, or running with a buddy.

•   Check out the wind. If possible, try to organize your running route so that you will spend the second half of your run heading into a breeze.[2] A breeze is like nature giving you a free fan to cool you down and keep you going!

•   Hydrate, hydrate, hydrate! In the past, we have talked extensively about the benefits and necessity of hydration, and in the summer these are especially important. Because your body will expend more water in hotter weather through bodily functions like sweating, you need to make sure you give yourself enough water to compensate for that loss. 

•   Run in the shade whenever possible. Especially if you are an urban runner, the streets and sidewalks can trap heat and make your environment even toastier than usual. Additionally, make sure to wear sunscreen and sunglasses that block out UVA and UVB rays—sunburns and skin cancer are not cute.

•   Be aware of the dangers of heat exhaustion and heat stroke. If you are running and experience dizziness, nausea, chills, or stop sweating, then STOP RUNNING IMMEDIATELY. Find some shade, drink some water, and, if necessary, call someone for help. If you are experiencing these symptoms, your body might be having difficulty regulating your temperature which could lead to dangerous complications. Check out this infographic and know the signs of heat exhaustion and heat stroke. You want to help your body stay healthy by exercising, not hurt it by pushing it too far past its limits.

Summer is a great time to get outside and soak up the sunshine, but make sure to stay safe in the warmer months! There is no reason why you cannot keep working towards your health and fitness goals year round; you just need to make sure you take the necessary precautions (and, of course, talk to your doctor before starting any new diet or exercise regime). Stay safe, stay cool, and happy running!

[1] Hadfield, Jenny. “6 Tips for Running Through the Heat.” ACTIVE.com, Active.com, 18 May 2017, www.active.com/running/articles/6-tips-for-running-through-the-heat-879686.

[2]  Allen, Jennifer Van. “Running in the Heat.” Runner's World, Runner's World, 25 May 2018, www.runnersworld.com/beginner/a20794427/running-in-the-heat/.