HSS Ask the Experts: Safely Running in the Summer Heat
When the weather gets warm and humid, is it still okay to train? Do I need to make adjustments?
Summer’s coming, and so is the hot and humid weather. What should you wear when you run? How should you hydrate? Summer presents its own set of unique challenges for runners. Warm-weather running is heaven for some, and for others, it’s an inferno.
Regardless of how you feel about running in the heat, it’s important to plan for it. Preparation includes the three Ws: Water, Wear, and When. Hydration, proper gear, and training strategies can keep you running in the summer despite its challenges.
Water
Sweating is part of the body’s cooling system. However, excessive sweating without rehydrating can lead to fluid imbalances in your system. Proper hydration helps you maintain a balance between the fluid you take in and the fluid you sweat out. Plan your hydration by carrying water with you or by taking cash to buy water along the way.
Sweat also contains sodium and other electrolytes, so if your run lasts longer than 60 minutes, be sure to replenish your electrolytes by using a sports drink instead of water.
Wear
Moisture-wicking clothing lets sweat evaporate from your skin, which prevents overheating. It can also prevent uncomfortable chafing that may occur with sweat-soaked clothes. A pair of breathable socks can prevent moisture buildup, which is one of the most common causes of blisters. A hat or a visor, sunglasses, and waterproof sunscreen will also protect your skin from the sun.
When
Train early or train late. It’s best to run during the coolest times of the day, when the sun’s rays aren’t as harmful.
If you incorporate the three Ws into your training routine, you can enjoy running well into the dog days of summer!
Leigh-Ann Bramble received her Doctorate in Physical Therapy from Northeastern University and her Doctorate in Education in Applied Exercise Physiology from Teachers College, Columbia University. She is a Certified Orthopedic Manual Therapist, a level one certified USA Track and Field Coach as well as an Ironman Certified Triathlon Coach. Her clinical interests include working with active professionals and athletes who want to get back in the game.