How to Run or Walk Outdoors in Hot Weather
Walking or running during the summer months can be quite enjoyable. Follow a precautionary plan to ensure safe, healthy outdoor exercise.
Things You'll Need
- Running Clothes
- Running Shoes
- Running Socks
- Running Sunglasses
- Walking Shoes
- Running Books
- Water
- Running/sports Drinks
- Water Bottles
Instructions
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Wear breathable, light-colored, loose clothing. Choose fabrics that wick sweat away from the skin.
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Drink plenty of water before you exercise, during your walk or run, and before you get thirsty. Drink at least once every two or three miles. Pour water on yourself to cool off.
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Exercise during the cool of the early morning or late evening during warmer months. On very hot days, try to exercise indoors with air-conditioning, or work out in the shade as much as possible.
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Adjust your pace. You may need to slow down as much as 1 minute per mile while running in hot weather.
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Adjust your distance. Shorten your walk or run by 10 minutes, or by a couple of miles.
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Check your pulse frequently to see how your heart is responding to the heat. Slow down or shorten your run if necessary.
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Get used to the conditions. Ease into exercising in the heat if you're not accustomed to it. It takes most people 7 to 10 days to acclimatize to exercising in hot or humid weather.
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Tips & Warnings
Remember to warm up and cool down. You still need to prepare the body to exercise, even in hot weather.
Use common sense - don't train hard on hot, humid days, and get out of the sun and drink plenty of fluids if you feel dizzy, overheated or cold.
If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.
