How to Run in Hot Weather

If you're an avid runner and you can't imagine not running all summer just because of heat and burning sun, you will have to adjust your usual routine to accommodate the change in conditions to be able to enjoy running without risking your health.

Follow these few steps to help you adjust to running in hot weather:

Difficulty: Easy

Instructions

Things You'll Need:

• Water bottle
• Light colored running clothing
• Synthetic fiber socks
• Sunscreen
• Running Sunglasses
• Hat

1. 
    

   Give yourself time to get used to the new conditions. For a week or two, choose routes that are a little bit shorter than what you're used to. Let your body get used to higher temperatures for the first few miles, running slower than your usual pace.

2. 
    

   Run early in the mornings, as it is the coolest part of the day. Get up a little earlier if you have to in order to accommodate early morning runs in your schedule.

3. 
    

   Choose the best routes for running - on hot, sunny days try to run in shade as much as possible. If you run in town on a sidewalk, choose to run on the side of the street that is in shade. If you have a park where you can run, go for it and enjoy the shade provided by the trees. If there is a lake in your area, go running around the lake where it is going to be a little bit cooler.

4. 
    

   Stay hydrated - the importance of this step cannot be stressed enough as not getting enough water can lead to dehydration which can be life threatening! So make sure to drink while you run and don't wait until you start feeling thirsty, because by then, your body is already starting to dehydrate!

5. 
    

   Don't forget to put sunscreen on before you leave the house to avoid getting sunburned. It's a good idea to put sunscreen all over your body and not just on the parts that are showing from under your clothes. Why? For one thing, you might decide to take your shirt off when you get hot. For another, your clothing moves while you're running and some portions of your skin that are covered when you're standing still might be exposed to the sun.

Tips & Warnings

• Stay away from cotton when choosing your running clothes - cotton will soak in your sweat and won't dry fast, sticking to your skin and making you feel even hotter.
• Choose synthetic fiber socks to help keep moisture away from your feet and help prevent blistering.
• Wear running glasses to protect your eyes from the UV rays.
• Wear a hat. If you're really hot, you can soak your hat in the water to keep your head cool.
• If you don't want to carry a water bottle with you, design your running route so that you pass water fountains on the way and make sure you stop and get a drink when you pass them by.
• Drink plenty of water while running, as well as before and after, to avoid dehydration. Remember, dehydration can be very dangerous to your health!
• Learn the symptoms of heat stroke and know how to recognize them. If you experience any of them, get off the sun immediately and seek medical attention!
• Use common sense - if you feel dizzy, or too tired, don't push yourself harder!

Resources

• Tips on running in hot weather
• List of heatstroke symptoms

[MyJB]

on 6/24/2009 Good tips on running in the how weather and how to protect self from heat stroke, UV rays, and dehydration. Also, the pictures are a nice part of the article 5*.