Coach Jenny Hadfield shares the secrets to running when it’s hot outside.
Use the two-minute rule. It takes about two weeks for your body to get used to warmer temps, so take a two-minute walk break for every five to eight minutes of running. As the summer wears on, your body will gradually become better at cooling itself and you’ll be able to get back up to speed.
Protect yourself. Keep cool with light-colored, loose-fitting running gear made of a noncotton technical fabric like Coolmax that allows sweat to evaporate. For sun protection, wear a mesh cap or visor and sunglasses that block UVA and UVB rays. Slather on some waterproof sunscreen (SPF 15 or higher) 20 minutes before heading out.
Time it right. Avoid running between noon and 3 p.m., when heat and humidity are worst.
Breathe easy. If there’s a heat or air-quality alert for the day, stick to the treadmill. (Sign up to have air-quality updates sent to your computer or cell phone.) And stay hydrated no matter where you run. For workouts shorter than 45 minutes, drink 8 ounces of water 15 minutes pre- and postrun. For longer bouts, sip 6 ounces of sports drink every 15 to 20 minutes during your run to replace the electrolytes you lose through sweat.
Jenny Hadfield is our Girls Gotta Move Running Club coach and a certified personal trainer.
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Comments (2)
I use one of those cooling bandanas when I work out outside in the heat.
It has some gel filled tube inside the bandan – You soak it it cold water and it stays cold sort of like an ice pack.
Tie it around your neck (not your forehead) and it keeps the blood flowing through your carotid artery to your brain cool(er).
Keep your brain from frying
sorry, don’t have a link. I picked mine up at a farmers market
You can actually google these on the web. They are quite inexpensive. As a quicker alternative, you can go to your larger garden centers and ask for the pellets (tiny) that are used in the soil of plants. It is worked into the soil and when watered expand to the size of a small pea. I am quite sure this is the same materials that was in a band I had. I was going to make one this summer. All you would need is a strip of c loth about 2 inches wide by about 24 inches long. Sew it like a tube. Fill the part that goes around the neck with about 1/3 of the garden beads (this leave room for expansion. Only fill the area that actually goes around the neck and sew this area closed at both ends leaving the ends empty to tie at the neck. I recommend using something synthetic such as the type of fabrics used for exercise clothes. I think cotton type fabrics would get smelly from being wet and dry all the time. To use the neck cooler (my name for it) just wet with really cold water. Even when it warms up from your body temp, it is still refreshing. Good luck!