As I slowly adjust to the new climate, I began thinking about what warmer temperatures mean and the extra preparation I need for summer running and marathon training.  Since I will be running the Berlin Marathon on September 25, 2016, I need to start training now. I won’t let the heat stop me, but I want to make sure I’m prepared and ready before I head out the door.  

For this week’s blog, I’ve decided to write about some important things to remember as we head out the door and into the heat.  This is a great reminder for myself and for all runners.

Here are some helpful tips and things to remember in order to keep you healthy and safe while running this summer:

Acclimate yourself to the weather: It takes time for your body to adjust to hot and/or humid weather. Just because you can run a 10-miler at an 8-minute pace, doesn’t mean you can do the same during the summer.  According to The American Running and Fitness Association, when you first run in the heat, you should cut your intensity to 65 to 75 percent and then slowly build back to your previous levels.  

Work with the heat: It takes about two weeks for your body to adapt to the heat and cool itself more efficiently. So, slow your pace andreduce your intensity; getting the run in rather than pushing through it and risking overheating. Your body will gradually become better at cooling itself in the warmer weather allowing you to eventually build back up to your normal pace.

Check the indexes: Before heading out on your run, it’s a good idea to check with your local news and/or weather station about the air quality index and the heat index. The air quality index is especially important if you’re sensitive to air pollution and/or have upper respiratory problems. If it’s high, you may not want to run. The Heat Index tells you what the temperature feels like when combining the air temperature and the relative humidity. For instance, if the air temperature is 90 degrees and the relative humidity is 70 percent, then it’s going to feel like 106 degrees, which is not good conditions for running.

Be well hydrated: Many runners will rehydrate after their run, but it’s also important to drink water or sports drink before and during your run.  Hydration during your run depends on the temperature and the length of your run. If you’re running 4 miles or less, you probably won’t need to carry any water with you. However, if you’re running longer than 4 miles you may need to wear a hydration belt or stash some water or sports drinks along your route, or even create smaller loops (like what my running group will do so we can go back to our cars to get water), so you can stay hydrated.  Don’t wait until you feel thirsty to drink. If you’re thirsty, that means you’re already low on fluids.

Buddy Up: In the severe heat, it’s a good idea to run with a buddy. This way you can keep an eye on one another. If your start to feel sick, dizzy, or weak, a buddy can be there to help you. Plus, it’s always fun to have company!

Run Early: If possible, run in the early morning before the sun is overhead and it gets too hot. Nothing is worse than having the hot sun beat on you as you try to run.

Change your route: Pick a route with shade to keep you cool and covered.

Wear proper attire: Wearing loose fitting and light-colored shirts/tanks and shorts made of wicking or technical fabrics will keep you cool and allow moisture to evaporate more quickly.  (I  love my lululemon running shorts and swiftly tanks!) Also, it’s important to wear sunglasses that filter UVA and UVB rays, waterproof sunscreen, and a hat or visor to protect your skin and eyes from the sun.

Remember to be safe out there this summer!

Happy Running!