Hot Weather Running and Walking Tips

by Steve Lipe, PRA Vice President & race walking advocate

We are already experiencing the dreaded heat and humidity of summer so hopefully, all of you who are doing your training are taking the proper precautions. At the top of the list is to AVOID Hydration. You can lose up to 12oz of fluid for every 20 minutes of exercise so it’s important to pre-hydrate 10-15 minutes prior, with at least 15oz of your preferred fluid. During your exercise, drink fluids every 20-30 minutes. One good way to check is to weigh yourself before and after exercise. You should have consumed at minimum, one pint of fluid for every pound you are missing. If you are not properly hydrated your pulse rate will be persistently elevated and your urine will be dark yellow.

A good rule of thumb when running/walking outside is NOT to do it if the temperature is above 98 degrees and the humidity is in the 70-80% range. That can be tough down here, especially with the humidity, but there are indoor exercises that you can do to keep your body temperature in check.

If you are running/walking outside and you become dizzy, nauseated, get the chills or Stop Sweating…immediately stop what you are doing and finds some shade, drink water or a replacement drink. If you continue with any of these symptoms, seek help. At all costs, avoid heatstroke, This is a life threatening medical emergency and requires professional medical care without delay.

When you are running/walking outside, try to stay in shade as much as possible and avoid the hot blacktop if possible. Sunscreen is recommended as well as sunglasses that filter out the harmful rays. Wear a hat or visor that will shade your eyes and skin but will also allow heat to transfer off the top of your head.

Obviously, if you have heart or respiratory issues talk to your doctor about running in the heat. It might be in your best interest to exercise indoors.

If you exercise with younger children, early morning or late afternoon hours are best for training. The peak hours, usually between ten and two, should be avoided. Children also need to hydrate along the same lines as the adults.

Try to wear light colored clothes that have a moisture wicking ability.  Long sleeves and sweat pants in the heat of the summer should be avoided.

If you are able to plan your route, try to do so that it allows you to refill your water bottles or locate the nearest water fountains. If you run in a park area, try to find shade. If you are near local merchants and you think you might be getting to warm, stop in and cool down. If you are running alone let someone know what your usual route is and about how long it normally takes. Always have some sort of identification, preferably with a contact number if there are any problems.

Have a great summer, stay as cool as you can, and Please Stay Hydrated.

“Don’t Look Back…You’ve Already Been There”