How to Beat the Heat

The summer months are here and the days of single digit weather are long gone. Since the majority of you reading this live below the Mason-Dixon Line then you know exactly what to expect: a lot of heat and humidity, and no wind or rain. That’s the gist of summer weather here in Kentucky. I know, not necessarily the ideal running conditions, right? Well, there’s not really much we can do about the weather, so we might as well deal with it. Here are seven tips that will help you stay active and on track with your running workouts throughout the summer.

RISE AND SHINE. Yeah, yeah, I know. You’re not a morning person. You hate being up before the sun – I get it. I’m willing to guess that you’re also not a heat stroke person, either. The best way to avoid the heat in the summer time is simple: get going before it does. And let me tell you, there is absolutely nothing prettier than watching the sun come up over a Kentucky horse farm in the middle of nowhere. You owe it to yourself to see it in person

STAY UP LATE. If you absolutely refuse to get up before the sun, then your best bet is to wait until it goes down. Although it is generally still hot and muggy during the summer evenings, it beats having the sun beaming down on you. It will save you 10-15 degrees, and a one huge headache.

STAY HYDRATED. This could possibly be the most important of all, regardless of the time of year or time of day. Hydration is vital no matter when or where you are running. But, when we add severe temperatures into the mix, it becomes even more important. Drink plenty of water before, during (if possible), and after your run.

RUN INDOORS. If you absolutely refuse to run early or late, then try taking it indoors. Trust me, I hate running on an indoor track as much as the next guy. Let’s be honest, they flat out suck. But, 70 degrees in the air conditioning is quite appealing when it feels like the surface of the sun outside. There are plenty of gyms with indoor tracks here in town for you to take advantage of.  OR, you could come PUNCH and hop on our torture devices known as treadmills.  Your odds of running at an incline will go up exponentially, but at least you’ll be inside.

RUN SLOWER. If you insist on running outdoor, start off at a slower speed. There is nothing more detrimental when running in the heat than going out too fast. This will get your heart rate and body temperature elevated faster than you think. While this is certainly not uncommon, it is something you want to try and avoid as much as you can.

RUN SHORTER. Allow yourself time to get acclimatized to the warmer weather. Instead of running 5 miles at high noon, opt for a 5k instead. Let your body, and mind, get used to the drastic change in temperature.

SWAP YOUR HEADGEAR. During the winter months, I always wear a hat or beanie. This keeps all the warmth from my big ole’ head close to my body. In the summertime, you want to do just the opposite. Swap the hat out for a lightweight visor. It’s a good way to let off some extra body heat while still keeping the sun out of your eyes.

There you have it. Next to sitting next to the air conditioner, these tips are your best bet for not dying from a heat stroke during the summer months.  Stay cool folks.

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