We are in the heart of the summer heat right now and some places are definitely experiencing a heat wave! Here are some of our tips for running in heat and humidity, whether you're working out on the beach, a trail, or just around your neighborhood.
Before You Go: Check the Weather
We cannot stress this enough: check the weather before you go out for a run. Heat-induced illnesses — including heat stroke and heat exhaustion — are potentially life-threatening and can be extremely dangerous if precautions are not taken. Most importantly, you must pay attention to more than just the temperature. Know the heat index (HI), which combines the air temperature and humidity, to indicate how hot it actually feels outside. You will also want to pay close attention to the UV index to determine your risk of sun exposure.
*While you’re at it, check the Air Quality Index (AQI) also, to make sure it’s healthy for you.
How to Run in the Heat: Quick Tips
Once you’re out the door, follow these tips to ensure that you stay safe, comfortable, and healthy on your route. Don’t forget to sport your favorite Armpocket running armband while you’re soaking up the benefits of outside workouts and crushing your personal best!
- Wear cooling clothes. High-tech running apparel is the standard these days, as it has the ability to help you regulate temperature and keep you dry in the face of sweat. New clothing that you feel great in might even help your performance—when we feel better, we do better!
- Double-down on sun protection. This one’s obvious, but bears repeating and repeating again. Protect yourself from the damages of UV rays with a sweat-proof SPF and consider wearing apparel rated to a UPF (Ultraviolet Protection Factor) of 50+.
- Water, water, water. It’s not the time to run lean. Staying hydrated helps the body regulate temperature and stave off serious heat-related illnesses. Consider adding in an electrolyte supplement as well, like Gatorade.
- Run during the coolest points in the day. First of all, do not run if the temperatures exceed 98 degrees outside. If it’s safe to head out, consider running at the time of day when it’s coolest — around dusk and dawn, usually — and try to stay in the shade.
- Know the signs of heat stroke and pay attention to your body. If you feel any heat exhaustion or heat stroke symptoms, stop running immediately and seek medical help. If you feel dizzy, nauseous, confused, or stop sweating, your body may be having trouble regulating its temperature, which can lead to serious issues.
*If you take your dog on runs with you, keep all of these things in mind for Fido, too! And don’t forget to check the temperature of the concrete or asphalt so they don’t burn the pads on their paws. An Armpocket phone band will help keep you hands-free and your phone protected while you're juggling leashes and treats.
Do You Burn More Calories Running in the Heat?
Yes, heat and running can lead you to burn more calories because the body sweats more and has to work a lot harder than it normally would in milder temperatures. But you have to take precautions to ensure that you take part in summer running safely.
Enjoy the warm weather responsibly and don’t stop running!
