Running in the Heat


With summer now in full swing around the country, it is time for the annual post about how to properly run in the heat. Knowing the rules of heat running can improve your summer training and also ensure that you do not seriously harm your body through heat exhaustion or heat stroke.

The chemical reactions that cause a muscle contraction generate a tremendous amount of heat in the body. This is why the body will instinctively shiver when cold – the muscle contractions help to produce heat and warm the body. Because running puts the human muscles into overdrive, a simple training run can warm the body up very quickly – and a strenuous workout can actually lead to the body’s overheating.

To counteract overheating, the body produces sweat. As the sweat pools on the body and eventually evaporates into the air, it removes heat from the body – which is why it is so important to be well-hydrated before all runs. If the body does not have enough water, it is unable to utilize the built-in air conditioning power of sweat. Of course, if it is hot enough outside, even a well-hydrated runner’s sweat might not be enough to prevent overheating. To ensure that you are able to train well during the summer, take note of the following tips:


Adapt: Your body must be acclimated to the heat. Therefore, on days when the temperature suddenly spikes, alter your training plans to make sure that you don’t over-exert yourself. It can take weeks for the body to get used to running in hot weather.

Timing: Try not to run during the hottest period of the day, which is usually between 10:00 A.M. and 4:00 P.M. If it is possible, attempt to incorporate morning and evening runs into your training plans as much as you are able.

Hydrate: As stated, hydration is absolutely essential during the summer months. The general rule is that, before a run, a runner should drink 8 ounces of water for every 30 minutes run.

Electrolytes: In addition to water, make sure to consume food that contains sodium (salt) before running. Alternatively, drink PowerAde or Gatorade; both contain sodium and potassium. Salt is important because, along with water loss, sweat also drains the body of important electrolytes like sodium, potassium, and magnesium.

Understand the Symptoms: When running in hot weather, it is so important to understand the symptoms of heat cramps, heat stroke and heat exhaustion, which can lead to serious health problems:

1. Heat Cramps: Heat cramps occur when the body looses electrolytes through sweat. You may feel a sharp twinge in your muscles and they may spasm or lock up. If you feel a cramp coming on, it is very important to drink fluids and lightly stretch the affected area as quick as possible.

2. Heat Exhaustion: Heat exhaustion is the feeling of lightheadedness, nausea, and even fainting caused by the overheating of the body. If you stark to feel dizzy during a hot run, try to find cool shade as quick as possible and drink fluids. If you experience severe heat exhaustion, which may be accompanied by vomiting, be sure to take it very easy over the next few days to allow your body to recover.

3. Heat Stroke: The most dangerous heat-related problem for runners is heat stroke. This is an extremely serious medical condition that involves a very high body temperature (over 106), and lack of sweating. Additionally, a runner may be very disorientated and/or feel faint. In cases of heat stroke, it is very important apply ice to the neck and underarms and call an ambulance. Heat stroke is not to be taken lightly.

Even during a very hot summer, a runner can still carry out an effective training plan. However, it is important to take precautions and be smart. Do not try to be a hero and run in 100 degree weather when you are not ready for such heat. The bottom line is that it is much better to be safe than sorry.

Photo courtesy of Oliver Herold


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