After spouting my opinions on acclimating to the heat, I decided to go searching and see what some of the experts say about running on hot days. I found many articles with good tips and some food for thought. Here are just a few:
- This article from Runner’s World has three suggestions for dealing with the heat (four, if you count “go lie in a hammock”): acclimatization, proper hydration, and pre-cooling, or deliberately lowering your core body temperature about 30-60 minutes before the start of the race. Has anyone tried pre-cooling? I know a number of runners who are fans of an ice-bath after running; I don’t know anyone who has tried to drop their body temperature before a run. (In the article, the runner drank a large Slurpee before the race. Sure, it might drop your temperature, but I don’t think I’d want all that sugary syrup sloshing around in my guts during a race!)
- On Marathonguide.com, Coach Mindy suggests weighing yourself before and after a run on a hot day, then drinking 16 ounces of water for each pound lost. I might try this just because I’ve never checked to see if I lose any particular amount of weight during a run. I wonder if the rate at which I hydrate during runs offsets the weight I lose from sweating out? This article also gives you a list of the symptoms of heat-related illness, which I suggest reading– the most important thing is to listen to your own body!
- Active.com has an entire collection of heat-related articles and tips, some of which are a little repetitive, but there’s good information there, too, such as: running at a slower pace; using shorter “work” intervals; and covering up when running in hot, direct sun.
What are your favorite aids or tricks for adapting to and running in the heat?