Running In the Heat

With many regions around the world facing the hottest time of the year, running can be challenging.  It’s imperative that you plan your runs to ensure easy access to liquids, etc.   Just like running in cold weather, the body will acclimate over time to the warmer temperatures through gradual progression.

Here are 10 Considerations for Heat Running:

  1.  Carry an insulated water bottle if you don’t have access to water on your running circuit.
  2.  Consider wearing a hat with flaps out the back to protect against severe sun burn.
  3.  Wear light colored clothing, of course no cotton!
  4. Lubricate the feet because in many cases your shoes will be soaking wet from sweat and can cause “hot spots” and eventually blisters.
  5. Interval and Hill workouts will be tough in the heat and it’s important to consume recovery drinks and foods immediately following the workout.
  6. Hit the trails for a bit of shade.    Carry electrolytes with you.
  7. Carry a bandana that can be used to cool down the neck.
  8. If your key race will require running in the heat, plan out 1 run per week at the same time so you acclimate your body and mind for race day.
  9. Consider freezing your water bottle prior to the run.
  10. Add a lake swim or run by your local pool midway through the run for a cross training workout and cool down.

Embrace running in the heat but be sensible.    With a plan, running in the heat can be very enjoyable especially since no warm up will be required!

By Wayne Kurtz

Wayne Kurtz is founder of and Endurance Racing Report,  he has a lifelong passion for racing in various endurance sport races throughout the world. He is also the author of: ‘Beyond the Iron, a training guide for ultra-distance triathlons.’