If you can’t take the heat…try these tips.
Seize the day, early: Just before sunrise is the coolest, and most peaceful time of the day. Air quality is better, traffic is lighter and the workout will boost your energy and mood all day.
Cover up: It may sound counterintuitive, but wearing clothing is cooler than having your skin exposed. Loose, light-colored, lightweight and breathable clothing wicks moisture, promotes airflow, reflects sun and protects from sunburn. Wear protection: Even on overcast days, wear sunscreen. Sunburn not only feels bad, but also inhibits your body’s ability to sweat and cool.
Seek shade: Pick shaded routes, preferably by water (where it’s usually breezier), and make your own shade by wearing a loose-fitting, breathable brimmed hat and sunglasses.
Start slow: It takes your body time—10 days to 2 weeks—to adapt to the heat and learn to cool itself efficiently. Back off on speed, intensity and duration during that time. Even once acclimated, starting at a slower pace will let you keep your cool longer.
Make hydration a routine: In extreme heat you sweat out more fluid than your body can take back, so in addition to drinking while you run (experts suggest anywhere from 8- 28 oz of water/hour depending on conditions) drink before and after, for optimal recovery.
Give yourself a break: In addition to ratcheting back your pace, take power walking breaks to keep your body’s core temperature down. Remember what it’s like when your car overheats? Not pretty.
Take the plunge: Jump in the pool and try running in water. It’s a good way to sneak in some low-impact, cross-training mileage. And don’t miss any chance to dunk yourself in any body of water at the end of a run.