When the sun is shining on a gorgeous day and you are itching to go for a run, you want to make sure you are prepared. Some runners say they run better in warmer temps. Others prefer the cold. It really is a personal preference, but when you are running in warmer temps, you don’t want to just run out the door and hope for the best. Be ready during those hot and sticky days with the following running in hot weather tips we have for you.
When to Run- Running in Hot Weather Tips
Tip # 1 is choose the best time to run. The best rule of thumb is to try to get out in the early morning hours to beat the heat or in the evening after the sun has gone down and the temp is cooler to beat the humidity. Make sure to check the weather and the heat advisory before heading out. Full sun and humidity will make 75 degrees feel like its over 80+ degrees so keep that in mind. If you are going to run when the sun is shining in the afternoon, remember to wear sunscreen. You can’t outrun that sun! More below on which sunscreens to wear during running.
If you do decide to go out in the evening hours when it is cooler, try and bring a running buddy with you so you aren’t running by yourself. You always want to keep yourself safe while running.
Hydrate- Running in Hot Weather Tips
Tip #2 is hydration is key to having a good run. Aim for about 16 ounces of water two hours before you go out for a run. Drink 6-8 ounces 15 minutes before you go for a run. If you are going on a longer run, take a handheld water bottle along with you to periodically drink every 15 minutes. This handheld water bottle is great for long runs. If you prefer one that holds your phone or keys, opt for a zippered pouch handheld water bottle. Along with running comes sweat loss, so hydrating after your run is also key. According to RealBuzz, regardless of how long you have run, drink at least 3.5 ounces of water after. If you ran for longer than an hour, aim to drink 1 litre of water and keep drinking regularly for the next few hours.
Apparel- Running in Hot Weather Tips
Tip #3 is selecting the perfect apparel for your run. Running in hot and sticky weather will definitely cause for some wet and sweaty clothes. You want to make sure you are wearing moisture-wicking apparel to prevent running in wet clothes. Choosing running shorts are like choosing jeans. So many different kinds, different fits, lengths, stretch, etc. Do they have spandex shorts built in or a liner? Will they ride up on you? Do they stick from friction when you run? There are so many variables to think about when finding the perfect pair of running shorts. But once you find a style that works for you, stick with those and buy a few of them!
Styles are constantly changing that you want to make sure you have a few of the ones you like before they aren’t available anymore. I had purchased the Danskin Now brand at Walmart and Champion C9 Duo Dry shorts from Target a couple years ago that were great. They are no longer available so here are some similar styles to check out that had great reviews and fall in different price points. Women’s Mid-Rise Run Shorts from Target are soft, lightweight and have an inner brief liner. Nike Women’s Dri-Fit Tempo Track Shorts, Joe’s USA Running Shorts and Under Armour Women’s Fly-By Run Shorts all found on Amazon are moisture-wicking, lightweight and perfect for training. Try different brands out and see what works best for you and your body type!
Skin Protectants
Tip #4 is don’t forget to put on skin protectants. Without fail, do not forget your Body Glide. Body glide is the holy grail for runners. It is an anti chafe balm you put on when getting dressed on any areas where your skin will rub together. The most common areas to use it is where your sports bra hits on the sides, on your inner thighs, and on your feet and toes to help prevent blisters.
Another important skin protectant during a run in the sun is sunscreen. You want to protect your skin from sun exposure, but many runners make the mistake of using sunscreen lotions that easily come off or run into your eyes when sweating. Using a sunscreen stick will stay on better and won’t run and burn your eyes during your run.
Listen to Your Body
Tip #5, last but not least and the single most important thing to do on a hot, humid run is to listen to your body! If you need to slow down, walk for a little or even stop for a bit. You don’t want to get yourself to the point of heat exhaustion. If you experience dizziness, a headache or nausea, those are the early warning signs of heat exhaustion so you want to be careful. If you do experience any of these, then call it a day. A shorter run is much better than none at all or a trip to the emergency room. Listen to what your body is telling you and you will remain safe. Don’t be a hero and push yourself. It won’t end well in the end.
In conclusion, I hope these running in hot weather tips will help keep you comfortable and make running in the heat more bearable! Just use common sense along with running in hot weather tips I have shared and you should be good to go! Enjoy your future runs!
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