Tips for Running in the Heat
If possible, I prefer to run when it is below 90 degrees. On really hot days, I may try to run in the morning or maybe in the evening. However, with a busy schedule, sometimes it just isn't possible to avoid the heat. This article details a few tips for running in the heat.
Know the Signs of Heat Exhaustion and Heat Stroke
Heat stroke is a very serious thing. It is best to recognise the symptoms of heat exhaustion before it gets to far.
The first thing you should look for is a lack of sweat. If you are running in the heat and are not sweating at all, this is a bad sign. Take a break and get some water immediately. Another sign of heat exhaustion is nausea, a headache, or feeling light-headed. Yet again, if you are feeling any of these, you should stop your workout and get some water as fast as possible. One last thing to look for is cramps. If you are cramping frequently, this is a sign that you are not getting enough water.
Get Hydrated Before Your Run (and After)
At least an hour before your run, make sure you start drinking plenty of water so your body has the fluids it needs for your upcoming workout. How much water you need depends on your body, however, I personally try to drink a few cups of water well before my run.
Take Water Breaks on Long Runs
If you are going to be going for longer runs, say over 40 minutes, it is a good idea to drink some water along the way on really hot days. Keeping yourself hydrated during your run can help your body keep cool. Don't go overboard with this as you could give yourself a stomach cramp.
Run in the Shade
Running in the shade can be much cooler than running in the sun. If you are able to, try to plot a route that includes a lot of shaded areas.
Take it Down a Notch
Running in the heat is already pretty tough on your body. Consider taking the intensity of your workout down a bit when working out in the extreme heat.
By following the tips above, you can keep yourself stay safe when running or working out in the heat. Also, if the temperature is touching 3 digits, you may want to consider an indoor workout. Doing an indoor workout for a single day won't set you back at all.
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