Our office is still actively training for the Huntsville Half in September! And a few of us already
have a couple of races under our belt! With our office theme for June being Beauty Bootcamp,
we will be highlighting health and fitness tips and recipes all month long! With the warm weather
finally upon us, now is a great time to reassess your outdoor training to protect yourself from the
Summer is a great time to run. However the heat and humidity can play havoc on your running
pace. The warmer the weather, the more challenging it becomes to adequately cool your body.
Heart rates are higher and breathing is more rapid than your normal running pace. The body
has to work double time in the heat. The good news is there are a few tricks for beating the heat
and getting in your runs this summer.
Switch gears and adapt: It takes about two weeks for your body to adapt to the heat and cool
itself more efficiently. Slow your pace and reduce your intensity and get the run in rather than
pushing through it. Doing so will allow you to more efficiently acclimate and continue to run.
Your body will gradually become better at cooling itself in the warmer weather allowing you to
continue to run at your normal pace.
Work with the heat: Run by your effort level rather than your typical pace until you acclimate. If
you are new to running, add power walk breaks every 4 to 8 minutes to cool yourself during your
runs. It is all about managing your body core temperature and not allowing it to rise too much,
risking overheating and really slowing down. Like a car, if the temperature rises too high you will
Accessorize: Wear light colored, loose fitting wicking running gear. Technical apparel will allow
moisture to pass through them to be evaporated, keeping your cooler. Wear sunglasses that
filter UVA and UVB rays, waterproof sunscreen, and a hat or visor to protect your skin and eyes
from the sun
Timing is everything: Run at cooler times of the day in the morning or in the evening. If you run
in the morning, you’ll avoid the heat, but may encounter a higher humidity. The air quality is also
better in the morning, since ozone levels increase soon after dawn, peak at midday, and then
again in the early evening. Times to avoid running are noon till 3pm.
Extreme measures: If there is a heat alert or poor air quality day, take your workout indoors. You
won’t get any super-human reward for pushing in dangerous heat and it most likely will take
your body longer to recover from the workout. Train smart.
Hydrate during your workouts: For workouts shorter than 45 minutes, water works just fine. For
longer runs, research suggests consuming about a cup of sports drink every 15 to 20 minutes to
fuel your muscles and aid in maintaining electrolyte levels.