When the temperatures warm up, our runs can start to feel more challenging and truth be told, they are more challenging! Our heart now needs to supply oxygen to our working muscles while also circulate blood to our periphery to dissipate heat. While our bodies do adjust somewhat to the hot weather once we’ve been exposed to it enough, in our variable climate, we often still need to make adjustments, particularly at the start of the warmer season.

To keep up your training in the heat, here are a few tips:

• Run during the coolest time of day. This won’t be popular for those that don’t like the early morning, but it is the coolest time of day to fit your run in. If early morning is not an option, then after dusk is the next best time.

• Choose a shady route. We’re lucky that our own New York Central Fitness Trail is well shaded. When it’s hot and sunny out, picking a shady route can make a real difference to how much the heat will impact your run.

• Dress for the weather. You’ll want to choose light weight, light coloured, breathable clothing that wicks moisture. Particularly if you’re running in the sun, you’ll want to wear a hat or visor to shade your face. It can also help to absorb some of the sweat you’re generating. On a warm but overcast day, you may find you’re more comfortable without the hat. Experiment and see what works for you.

• Carry fluids with you. Eventually you are going to get to a temperature or a distance where you are just going to need some hydration while you’re running. There are many ways of carrying your liquids with you. Here are the primary methods:

• Waist belt. These belts vary with options of carrying 1 or 2 water bottles, several small water bottles, or soft flasks. They can also have additional pockets to carry other things like your phone, fuel, cash/cards, etc. There are so many designs to choose from here. Best to ask some more experienced runners what they do and don’t like about belts they have now or have used in the past to figure out what might work best for you.
• Handheld water bottle/flask. These water bottles come shaped to be held in your hand and with a strap to keep you from having to have a death grip on the bottle as you run. The approach is very popular for runners who don’t want to wear a waist belt or vest and when you only need the volume of liquid that will fit in the bottle. Running with a handheld does take some getting used to so try it out on some of your shorter runs and don’t forget to switch hands periodically.
• Running/racing vest. Similar to the waist belts, vests come in lots of different designs with additional pockets for carrying other items like fuel, phone, etc. Your hydration may be carried in a large bladder, or multiple bottles or soft flasks. There are lots of people in the club with vests so again, ask around and see what people like about the different styles available and how best to fill your soft flasks or bladder for the most comfort while running.

• Hydrate before, during and after. Hydration is very personal as we all have different sweat rates that can change as we get acclimatized to the heat, so some experimentation is always necessary. There are three time points you want to keep in mind to ensure adequate hydration:

Pre-run: You want to ensure you’re staying adequately hydrated, particularly in the 24 hours leading up to your run. This will put in a good position to produce the sweat necessary to cool your body for up to an hour of running for most people. This means sipping water regularly in the hours leading up to your run as opposed to slugging down a jug of water just before you head out.

During your run: For up to an hour of running, hydration is not needed but you may find you feel and perform better if you sip water during your run, particularly on those hot days. The heavier you sweat, the more you’ll likely want that water. Once you get out over an hour, you’ll want to consider having water with you and perhaps adding some electrolytes to that water. There are many brands on the market. Some with just electrolytes and some with carbs and amino acids as well. For a run of less than 90 minutes, you’re probably fine with just electrolytes. Experiment with different brands and different concentrations to see what gives you the performance you’re looking for without upsetting your stomach. Once you get over 90 minutes, you’ll likely need to consider what else you might want to add to those electrolytes as part of your larger fueling strategy and that is a whole other topic! On the really hot days, cold fluids feel great. Try freezing your water bottles or adding ice cubes.

After our run: Just like pre-run, this is another important time to keep hydrating. Many runners neglect this hydration window yet it can be very important for good recovery prior to your next run. Again, water is often sufficient but the longer the run and the more you sweat on that run, electrolytes at this time might not be a bad idea. Pay attention to the colour of your urine. If it’s not pale yellow, you are likely dehydrated.

Ease up on your pace. Your heart is doing extra work to circulate blood to your periphery to cool your body as well as get oxygen to your muscles so it’s no surprise that your heart rate tends to be higher on hot days, particularly when you are not used to the heat. Don’t hesitate to slow down on these days and really focus on running by effort as opposed to a pre-defined pace on your watch. Your body is working hard with each step so you might need to keep those steps a little easier. Some athletes go through a formal acclimation process to adjust to running in hotter temperatures, particularly in preparation races in locations that are hotter than where they are training. If you’re curious, consider discussing with Coach Michelle as she has some experience with this.

Remember that sweat is normal. Sometimes when we get sweaty, we can begin doubting that we are properly coping the heat. However, sweating is a good thing. It’s a sign that your body is doing exactly what it’s designed to do to manage the heat properly. Remind yourself that your body is responding perfectly.

However, heat exhaustion is a real thing so if you notice any of the following, it’s time to take a break, find a cool spot and rehydrate:

• Excessive sweating
• Cold, pale, clammy skin
• Rapid heart rate
• Nausea
• Muscle cramps
• Weakness
• Dizziness
• Headache