The weather forecast this week is steamy. Oh joy! It may be the last of the real summer temperatures as we head into Labor Day this coming weekend. So there might be a heatwave going on but now is not the time to quit running. In order to reach my summer running goals, I need to clock 20 miles this week and that goal doesn’t change just cause Al Roker is calling it balmy.
1. The first tip, of course, is to avoid running when it’s actually 90+ degrees by heading out early morning or late evening. 8:00 am is the absolute latest I will start an outdoor run on days like today. If it’s later than that, I head to the gym instead. My best time to go running in the summer is about 6:30 a.m. It’s light outside. It’s quiet. People are just starting to spill out of their apartments. The city that never sleeps looks like it’s just been taking a small nap. My friend is training for a marathon and goes running at night instead. That carries with it other challenges so personally I don’t a lot of night running but it’s best to run in a safe space – wear light colored or reflective gear so you’re visible to others and if possible, clip a light to your hat or shirt.
2. Stay hydrated. Water before the run, during the run and after the run. When it’s warm like this, I walk to the park and only run on the park path where I am never more than a quarter mile from a water fountain. Otherwise, I carry a handheld or body-attached water bottle.
3. Stay cool. If it’s really steamy, I freeze my headband or bandana or hat before I go out. You’d be surprised how fast a piece of water-soaked fabric gets icy in the freezer.
Running coach, Jenny Hadfield shares a few more tips here
Not my best look but… It is what it is. And running in a cotton t-shirt from when I volunteered for the Gran Fondo a couple years ago probably didn’t help me stay cool but I wanted to throw the shirt out so that was my last run in it before it hit the garbage can. But that’s another story for another time (maybe tomorrow)
What are your best tips to outrun a heatwave?