Running In The Heat

Hot, sticky, slow—and that's how you feel before you head out. Your run can feel twice as hard since your body tires faster in high heat. But that doesn't mean you have to swim all summer. Here's how to last longer when the mercury rises.


SET YOUR ALARM Sunrise is the coolest time of day, although it can also be the most humid. It will still be hot at sunset because the ground radiates accumulated heat.

GO TECH-Y Technical fabrics wick away sweat. Keep sun out of your eyes with a visor, not a hat, which traps heat.


DRINK UP Drink eight ounces of liquids before you head out and two to four sips of water every 15 minutes.


SLOW DOWN Every five-degree rise in temperature above 60° F can slow your pace up to 20 to 30 seconds per mile.

RUN IN WATER Substitute one weekly run with a pool-running session of the same duration. Use a flotation device and move your legs as if you were running on land.


COOL OFF On very hot days, run for eight to 15 minutes, then hose yourself off or jump in a pool for three to five minutes. Repeat as necessary.


WALK MORE If you run for three minutes and walk for one minute when it's 60° F, run for two minutes and walk for one at 70° F, and run and walk for one minute each at 80° F. Above 90° F? Just walk.
Thanks to Runningworld.com for these Tips