Runners tend to dread the heat. But it doesn’t have to be that way. With the right strategies you can maintain consistent performances even as temperatures rise.
Think about it this way: Your body is like a machine with two systems—an internal system and an external system. To remain cool in hot conditions you have to keep all necessary dials within normal ranges. The ultimate goal is to keep both the internal and external systems in check.
Below, four ways to do just that.
4 Ways to Beat the Heat
Stay hydrated. Ideally with cold water or crushed ice. Getting pieces of ice into your gut will go a long way towards lowering your core temperature. Perform a sweat test to figure out your exact hydration needs and then monitor your heart rate during runs by using a Fitbit tracker with PurePulse. An accelerated heart rate can be a sign of dehydration.
Strategically apply ice. Putting ice or a cold compress on areas of the body that have major arteries near the skin’s surface—like the carotid artery in the neck and the radial and ulnar arteries in the wrist—can help move cooled blood throughout your body. Many running apparel companies have engineered ice-pockets into their clothing to make things easier, but you don’t have to buy anything special. Just fill a hand towel with ice and wrap it around your neck or use a wristband to hold a piece of ice against your wrist. You can also wet and freeze a bandana the night before to wear around your neck or wrist while you run.
Keep clothing cool. I’m a big fan of cooling arm sleeves (and calf sleeves when racing on a hot road or track). Many popular brands even offer 100% UV protection. But you can also do simple things like wetting your shirt, hat, or bandana. Keeping the skin wet and protected from the direct rays of the sun will help keep your exterior cool.
Choose the right sunscreen. Many sunscreens and lotions can clog the pores and interfere with the skins natural ability to cool. Experiment in your training and see which sunscreens work best for you.
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Dean Karnazes
An internationally recognized endurance athlete and a New York Times bestselling author, Dean Karnazes has pushed his body and mind to inconceivable limits. Among his many accomplishments, he has run 350 continuous miles, foregoing sleep for three nights. He ran across Death Valley in 120-degree temperatures, and he ran a marathon to the South Pole in negative 40 degrees. On ten different occasions, he has run a 200-mile relay race solo, racing alongside teams of twelve.
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