Running in the heat

I don't know about you, but if you live in the south, one of the hardest parts of summer is trying to continue running in this heat! I wished for warm weather back in December, but now i'm begging for the cold! Running in hot temps is hard, I don't care who you are! From my research i've found that everyone runs slower when it's hot out. I'm tried really hard to continue running consistently, but i've found it harder than ever. The one pro is that I sweat more, but it's still tough. There have been days in Charlotte where the heat index is over 100 and I try to run. It's that kind of heat where you just can't seem to get a full breath in. I've been trying to run in the morning if I can, which seems to be the best time of day. I can't wait for some nice fall running where I can enjoy things more! I've listed some things i've found to remember when running.

-I'm going to run another half marathon this year, but still trying to determine when. I have a company trip in the late fall, so i'm waiting to hear the dates on that. :)



PRECAUTIONS FOR RUNNING IN THE HEAT

1) It takes approximately two weeks of consistent running in the heat and humidity to acclimate to warmer conditions.

2) Remember that thirst is not an indicator of dehydration. Once you are thirsty, you are already low on fluids. Indications of dehydration are an elevated heart rate during and after your run and dark, golden-colored urine. After your run, keep drinking fluids until your urine is clear.

3) During your run, drink about 4 to 8 ounces of water and/or sports drink every 15 to 20 minutes.

4) Weigh yourself before and after your run. Drink 16 ounces of fluid for every pound of weight lost. *Important note here... do not use this as a method of weight loss!

5) Apply a sunscreen of at least SPF #15. Make sure that it is a non-drip formula that won't drip into your eyes.

6) Wear sunglasses that filter UVA and UVB rays and/or wear a cap with a visor.

7) Wear light-colored micro-fiber clothing.

8) Run when your shadow is taller than you are, and when the sun is not high in the sky. If you run in the morning, you'll avoid the heat, but may encounter a higher humidity. The air quality is also better in the morning, since ozone levels increase soon after dawn, peak at midday, and then again in the early evening. Times to avoid running are noon till 3pm.

9) Eat salty foods and drinks such as pretzels and tomato juice.

10) Check the Heat Index Chart for apparent temperature. This is the number that calculates the air temperature with the relative humidity to determine what the temperature feels like and if there is a risk of a heat-related illness.