How to Run in the Heat: It's very simple. Make... - Couch to 5K

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How to Run in the Heat

mrrun profile image
mrrunGraduate
29 Replies

It's very simple. Make hydration your priority more than ever. Wear bright colour loose clothes, dark colours absorb the heat. Hydrate properly. Run early, before the sun jumps above the horizon. Is that too early? Ok, then run as early as possible but DO NOT run in the sun and NEVER run when the heat is at its peak between 11am and 4 or 5pm. If you do (as I do), protect your head with an appropriate (surprise, surprise) bright coloured hat. Wear shades and put the sunscreen on. Hydrate like you've never hydrated before. Run slower than usual. Also, you will sweat lots. Why? Coz it's hot and your muscles when working generate even more heat. Btw, you're meant to be sweating, you are working out, remember? Finally, If none of that works, then don't run in the heat. Simple.

Running outdoors means various weather conditions. Hot/cold/wet/windy/sunny/nice/not so nice. If you make a choice and run outdoors, accept the weather for what it is. My father used to say 'if you want to do it, do it. If you don't want to do it and still do it, don't come back complaining'.

Enjoy the sunshine while it lasts, you'll get loads of vitamin D.

29 Replies
Irish-John profile image
Irish-JohnGraduate

Timely reminder Mr r. :)

It's 78f and 98% humidity here already just before 8am - and this is the "nice time of year" lol

AlMorr profile image
AlMorrAmbassador in reply to Irish-John

Actually Irish John, the weather forecast for Ireland on Friday is that the temperature could get to 78F but that would be the maximum in the afternoon, I don't think that the humidity would be as high as that in the Emerald Isle at that time.

mrrun profile image
mrrunGraduate in reply to AlMorr

Al, I believe John is referring to the States, where he lives.

AlMorr profile image
AlMorrAmbassador in reply to mrrun

👍

mrrun profile image
mrrunGraduate in reply to Irish-John

Yep. I will be more elaborate in my blog in a day or two ;) For some reason I function in the heat better than many. I really enjoy myself in the cold when running but, for me, nothing beats the feeling of a hot day. Total freedom. Of course, I will never advocate running in 35C heat at 4pm but if prepared all is possible.

Irish-John profile image
Irish-JohnGraduate in reply to mrrun

I love being really warm. :) Someone once said that when we'd be in hell, I'd ask the devil for a blanket lol.

Humidity though - nope. It's like running in a Sauna, a very very wet sauna. 😬

But, I was told if you run regularly in hot humid weather, when it comes to Colder seasons it'll add ten percent to your speed and stamina :)

Seriously - I blame Air Conditioning for the miserable summers here. The body can't adapt naturally. After all - the earlier people not only survived but worked the fields etc outside all day, in cotton clothes!

mrrun profile image
mrrunGraduate in reply to Irish-John

My grandad was a farmer, spent some time in the States when young. Those guys worked some killer shifts in high heat and lived. He went at 96, pretty much intact. Yes, humidity can be hard, can induce panic attacks. God knows how l managed liquor and tobacco in such conditions...Hard training perhaps....

Irish-John profile image
Irish-JohnGraduate in reply to mrrun

God or Genetics. No logic to who lives, who dies. I've seen a lot of far more "clean living" men than I go

A lifetime of smoking, drinking, tropical diseases, stabbed, battered, two major vehicle smashes, fell three story's, shot at and beaten to a pulp. Ate crap, never exercised and all in all I am either genetically privileged - or God's joke on the health nuts 😐

mrrun profile image
mrrunGraduate in reply to Irish-John

You know those 1950' Cadillacs? They've been around, been battered and worn but even today they still run and ooze class. So it's probably the rare privilege.

Irish-John profile image
Irish-JohnGraduate in reply to mrrun

Lol, I run more like Mr Beans car though :)

Buddy34 profile image
Buddy34Graduate

You're right mrrun. I've now ran through 2 winters and this is my 2nd summer running. One thing I will say I'm coping a lot better with running in the heat this time round.

That's the thing about running if you want to do it you've got to be prepared to do it in all weathers.

😊🌞👍

mrrun profile image
mrrunGraduate in reply to Buddy34

Exactly. Right preparation and frame of mind will do the job. I remember some not so easy winter runs (rain/cold) where I'd just switch off. The alternative is a controlled environment starring The Treadmill, but that is simply not for me.

Fabulous450 profile image
Fabulous450Graduate

Great advice mrrun!! Thank you. 🤗 We can’t control the weather, so it’s all about adjusting!! Your fathers advice is perfect!! We usually end up doing what we want anyway and we learn from that too 😊!! 😂😂❤️

mrrun profile image
mrrunGraduate in reply to Fabulous450

When the weather throws a party it's up to us to join but we must respect the host. Or stay home. My father was full of that stuff, his hungover cure advice was bordering on illegal..

Fabulous450 profile image
Fabulous450Graduate in reply to mrrun

😂😂! Sounds like an amazing man!! And look now you’re sharing his advice too!! We realise how absolutely right they were eventually!!! 😁❤️

mrrun profile image
mrrunGraduate in reply to Fabulous450

Of course they were. Well, most of the time. In terms of weather though he was spot on. For some reason he respected and feared the nature in equal measure. 'Put more clothes on if you're cold, but in the heat you could be stuck'. Oh well, I figured out that he meant 'go out and run'.

Maddie82 profile image
Maddie82Graduate

Great advice, thank you!

I am going to bottle and label today’s 4pm run as a reminder for when I feel like its a too bit cold or wet.

I hydrated well and took it very slowly but it was hard work. I much prefer the cool early morning runs.

mrrun profile image
mrrunGraduate in reply to Maddie82

If you prepare well and persevere you'll get used to it. Once your mind is alright with whatever weather, the rest of the body will follow.

Jell6 profile image
Jell6Graduate

I was concerned about the appearance of a runner yesterday afternoon. He looked fit to drop.

I am not a fan of hot weather, which is why I am reading at this early hour wondering whether to go for my run shortly.

I know you love the heat 🦎🦎

I don't 😰😰

mrrun profile image
mrrunGraduate in reply to Jell6

I saw a guy struggling badly, his face contorted. The man wore a tracksuit in this weather - a Track.Suit. I knew him, saw him in my local park, was running directly in the sun and not even looking for the shade!? The guy's a teacher, a nice man, who had no idea of any dangers that sun can do to you (he refuses to wear shorts or shades), wouldn't listen. I let him to it.....

I know that some like it hot, and many don't and that's perfectly normal. The key is to prepare well if you really need/want/have to go out and run. I never just go and run in the heat, l look after myself. My least favourite weather is high winds in the winter but I will still go - that's how much l dislike The Treadmill. 😉

Curlygurly2 profile image
Curlygurly2Graduate

I would normally be in the south of France by now, this year I'm still in UK due to lockdown. Over there the temps get a tad warmer than here, last year I ran in temperatures of over 40C...

My findings over 5 years of very very hot summer running -

Cover up, short sleeves and knee lengths are cooler than vests and shorts.

Soak your hair with very cold water before you go out.

Invest in a "cool towel", I think that's what they're called, you can get them from Amazon for a couple of quid, you soak them with water and they stay cool for your run, great to wrap around your head or neck, or for wiping sweaty faces.

mrrun profile image
mrrunGraduate in reply to Curlygurly2

I do the hair-soaking bit, it's really important when dangerously hot. I don't consider this weather as hot at all. It's just warm and pleasant. What you mention is properly hot and l function well in those circumstances. I experienced extreme heat in Croatian coast where pre dawn temperature would hit over 30c with high humidity, there was a literal fog above the sea level, an amazing sight. The body is sweating when just standing still and after the run I'd go for a swim. Bliss. Our very own Hidden has her stories to tell about running in the scorchio. It's not as bad as people think. Prepare, adapt, go.

Curlygurly2 profile image
Curlygurly2Graduate in reply to mrrun

When I first started running there was a lady on this site who lived in Chile, she shared her tips. Indeed, I find this weather to be pleasantly warm but not hot. In France I generally run from patch of shade to patch of shade - if I can find any!

It's important to not just keep pushing, stop for a rest if you need one.

Strangely, I get far more thirsty here, I've never run with water before, but I'm going to get a small bottle as soon as I can, might be humidity?

Yes it's not as bad as people think, the only weather I don't do is ice...

mrrun profile image
mrrunGraduate in reply to Curlygurly2

Ice is where l draw the line. Cold is alright but slippery danger is not alright. And we all should agree not to call this pleasant patch of warm and agreeable weather, hot. 😀 Proper heat is a completely different proposition. 😎

Curlygurly2 profile image
Curlygurly2Graduate in reply to mrrun

I agree, but it's an English characteristic to complain about the weather. I remember once someone in my local bar had an English newspaper with the headline "Heatwave!!! 28C!!!" How everyone laughed!

France has extremes of weather, very hot, very cold, hail storms that can destroy a wine harvest in minutes and break car windscreens, as I am sure other countries do too. We have a very temperate pleasant climate here in UK.

Oddly though, last year we had record temps in our village, around 42C and we found it actually quite comfortable. The following week the temp dropped to only 32 and we really struggled, must be humidity I suppose.

Speedy60 profile image
Speedy60Graduate

Great advice! I'm not enjoying the heat, but perked up a bit this morning. I've been looking out for shade, from buildings if necessary, but trees give the best shade. 👍

mrrun profile image
mrrunGraduate in reply to Speedy60

Sometimes we can retune the way we see things as say stuff like 'I am enjoying this less than.....' rather than 'I am not enjoying it at all'. It's not easy but it can be done. 😉

Speedy60 profile image
Speedy60Graduate in reply to mrrun

I'm enjoying this less than the rain. 👍

That's better already. 😉

Tinytears60 profile image
Tinytears60Graduate

Love it!! Love love love it!

But I wore white 🙈🤣🏃🏽‍♀️ Silly girl!

Thanks for posting

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