Running in the Heat

OK. It gets hot in Georgia. And humid. We have to deal with it. How can we best cope with running when it’s hot? Of course you could retreat to the air-conditioned gym and just run on the treadmill. But if that is not for you, here are some tips:

Hydrate, before, during and after your run. Take breaks during your run to drink fluids or douse yourself with water. A hydration vest works great. Start early (Athens Roadrunners Saturday group runs starts at 7:15 am in the summer), or get off the hot pavement and find a shady trail (with our Trail Creatures). And protect yourself from the sun with a hat, sunscreen, and sunglasses.

Expect a slower pace in the heat, as it will be harder to maintain the same effort and intensity. Begin with shorter runs in the heat and gradually increase the duration and intensity as your body adapts.

Here is a great article on summer running: https://www.fleetfeet.com/blog/running-in-the-heat-a-runners-guide-to-surviving-the-summer

Most important, if you are out on a run in hot conditions, and you don’t feel right – maybe you’re feeling lightheaded, experience nausea, or you notice you’ve stopped sweating. STOP running and get out of the heat. AVOID heatstroke.