It’s officially here: the summer heat. With that, there are some factors regarding performance that we should consider.
Today, I had a personally humbling experience with the heat and had to cut my long run short. I could list various reasons why the run didn’t go well. This week, I hit the 2nd highest mileage in a week I’ve ever done before (63 miles!), returned from Brazil, and got out for the run way later than I expected. I had 18 miles programmed for the day and had to call it at 13. My pace was nearly a minute off, and my heart rate was putting me into a high state of work. My legs were cooked, and I needed to be okay with not finishing. While this shouldn’t be a routine practice, there are times when the run just can’t be executed as you hope it to be.
As we transition into the warmer months, it's crucial to understand the impact of heat on our running performance and how to adapt our routines for safe and effective training.
Physical Changes When Running in the Heat
Increased Heart Rate: As the temperature rises, your heart works harder to pump blood to your skin to dissipate heat, which increases your heart rate and perceived effort.
Sweating and Dehydration: Higher temperatures increase sweating, quickly depleting your body’s fluids and electrolytes, risking dehydration and heat-related illnesses.
Reduced Blood Flow to Muscles: With more blood directed towards your skin for cooling, there’s less available for your working muscles, potentially reducing performance.
Elevated Core Temperature: Running in the heat elevates your core temperature, making you feel fatigued sooner and increasing the risk of heat exhaustion or heatstroke.
Best Practices for Running in the Heat
Before the Run:
Hydration: Start hydrating well before your run. Drink water throughout the day, and consider an electrolyte drink about an hour before you head out.
Timing: Aim to run during the cooler parts of the day, such as early morning or late evening.
Clothing: Wear lightweight, breathable, and moisture-wicking fabrics. Light-colored clothing reflects, rather than absorbs, sunlight.
Sunscreen: Apply sunscreen to prevent sunburn, which can impede your body's cooling mechanisms.
During the Run:
Hydration: Carry water or an electrolyte drink with you. Consider routes with water fountains.
Pacing: Adjust your pace to account for the heat. Slower, more controlled runs are safer and prevent your body from pushing into exhaustion.
Listen to Your Body: Listen to signs of heat-related stress, such as dizziness, excessive sweating, or nausea. If you feel unwell, stop and seek shade or air conditioning.
Route Planning: Opt for shaded routes and avoid running on hot pavement.
After the Run:
Cool Down: Gradually reduce your pace and take time to cool down in the shade. Consider walking for a few minutes to lower your heart rate.
Rehydrate: Replenish fluids with water and electrolyte-rich drinks. Hydrate consistently throughout the day.
Nutrition: Consume a balanced meal with plenty of fruits and vegetables to restore lost nutrients and electrolytes.
Mindfulness Techniques for Summer Running
Adjusting to running in the heat can be frustrating, especially when you notice changes in your performance. Here are some mindfulness techniques to keep you motivated:
Acceptance: Acknowledge that your pace may slow in the heat. Understand that it's a natural response that doesn’t reflect your fitness level.
Set Realistic Goals: Modify your goals for hot-weather runs. Focus on effort and consistency rather than speed.
Positive Self-Talk: Replace negative thoughts with positive affirmations. Remind yourself of your strengths and the benefits of training in challenging conditions.
Stay Present: Concentrate on your breathing, the rhythm of your steps, and your surroundings. Staying present helps manage stress and improve your running experience.
Reflect and Adjust: After each run, take a few minutes to reflect on what worked and what didn’t. Based on these insights, adjust your strategy for future runs.
Embrace the summer heat as an opportunity to build mental and physical resilience. With the proper preparation and mindset, you can continue to make strides towards your running goals safely and effectively.
Stay hydrated, stay safe, and keep running strong!