Strategies for successful running in warm weather

This is the time of year that endurance athletes must make some changes in their routines to adapt to the rising mercury. Whether planned races or recreational runs have you set to put in your miles under the sun, keep a few concepts in mind to ensure a safe and successful experience.

Keep it covered - wearing highly breathable light colored clothing, including hats will keep direct sunlight off you while enhancing the conductive cooling effects of your sweat by transporting that perspiration out to the atmosphere where it can cool you.

Nutrition and Hydration – It’s assumed that you enter each training session and race in excellent nutritional standing. This means being fully hydrated with proper electrolyte balance. For further reading on this topic consult ‘Endurance Sports Nutrition’ from Human Kinetics.

Enhancing atmospheric cooling – One of the main methods of cooling the body is through the evaporation of moisture from the skin. To get a head start on this process begin by wetting your head and neck before a hot run and ‘refreshing’ yourself at each aid station to keep the cooling process going.

Practice Makes Perfect- After proper nutrition there is nothing as important as practicing for the conditions you will be encountering on race day. This can be done simply by selecting the part of the day that will have similar temperature and humidity to your event. For those traveling for races in climates significantly more warm and particularly humid you may have to get creative. Adding layers during runs is one way to challenge the body to accelerate it’s internal cooling mechanisms. For those who expect exceptionally humid conditions on race day and live in arid climates, visiting a sauna for some riding on an exercise bike has been done by elite athletes in preparation for goal races in hot humid climates with success.

Remember to use common sense when training and racing in the heat. If you ever experience the sensation of becoming chilled and covered with goose flesh while in summer conditions stop and seek medical attention. With respect for the heat and humidity and some specific training you can have success even in the warmest of conditions.