5 Tips for Running in the Heat

I don’t have to tell you Summer in Texas is HOT. Running in the heat makes it even hotter. Unless you befriend the dreaded treadmill, you can’t really avoid running in the heat. Over the years, I have embraced running when it’s hot outside. So far, my method has worked and I recently stumbled upon the HOLY GRAIL of running shorts. So, of course I have to share!

5 Tips for Running in the Heat

  1. Get creative with water storage. I drink lots of water before I go out on a run and always bring plenty with me.  Of course you can use handheld water bottles or backpacks with water holders in it. Personally, I like being able to throw out my water bottle when I’m done with it. I recommend looking for shorts with pockets to hold your water.sun run 2I found a pair of Lululemon “Speed Track” shorts that have hit the spot for me. Check it out! POCKETS on both sides. Large, deep, pockets!! I can fit my phone, keys and water bottle and it stays in place while running. SOLD!! (ps. my old running coach used to tell us to drink water for first hour of running and switch to a sports drink for the rest.)
  2. Plan ahead. The worst thing you can do is get too far away from water or shelter when running and it’s too hot outside. I plan my runs based on water stops or bathroom breaks. For example, when it’s super hot out I’ll typically stop at a neighborhood pool and splash some water on my face, refill my water bottle and go back on the trails.
  3. Wear a visor. IMG_9103I know, it’s not the coolest accessory around but a visor really keeps you cool during a run. Why? First off, it keeps the sun out of your eyes. Best of all, the top is exposed so you can pour water on top of your head when you need some cooling off. Yep. That’s what I do!
  4. Shade. If you can, run in the shade. sun run 1Where I live there are 75+ miles of greenbelts that wind in and out of the neighborhoods. If I plan it right, I can manage 4-5 miles mostly in the shade.
  5. Stop and Walk. Don’t be afraid to walk. When I first started running I would judge a good run by how far I could go without stopping. I’ve learned my lesson. If you need a little break, take it. Especially when it’s hot outside. No one is watching you and no one is judging that you are walking for a minute or two. (Besides you are already running in the extreme heat, so you are probably feeling extra bad a$$ anyway.)

I’m no doctor or professional, so my advice is only what has worked for me over the years. I hope it helps someone who is wanting to keep up running even during the hot summer months. How do you handle the heat? Let me know if you have any tips that work for you!

Making the most out of life,

Andrea

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