I had planned on blogging about mental toughness this week, inspired by a not so stellar performance at a race last weekend. But when my planned 8 mile run turned into a 4 mile run due to the heat this evening I decided I need to address a more pressing topic for July in Denver: training in the heat. I’ve never considered myself to do particularly well in the heat, but I swear it wasn’t this difficult last summer. It’s hard enough to go for a run after a long day of work, and with the heat lately my legs feel like lead and my body feels S-L-O-W! I tend to pride myself on the fact that I don’t get cold easily, and I often joke that getting cold is 90% mental ( I even managed to run on some 12 degree days), but getting hot is a whole other thing. While my Weatherbug app claimed my run was only 89°F my body would argue otherwise. I tried to slow down but it didn’t make the run feel more manageable. Ultimately, I gave up and cut the run in half (I guess I better get on that mental toughness blog…).
One of my new favorite quotes happens to be “there is no such thing as bad weather, only weak minds”, but besides just toughing it out or moving your workout indoors, is there anything a runner (or any athlete for that matter) can do to beat the heat? Here’s what I’ve either learned :
- Avoid the heat if possible (duh). Typically mornings are cooler so try to fit in your workout before heading off to work if possible. If you aren’t a morning person, consider a night run (assuming that you have a safe and reasonably well lit route). Not only will a run after sun down be cooler, but there is something about running in the dark that feels more like an adventure than a day run.
- Wear light colored clothing. Loose fitting clothing may also be cooler.
- Columbia Omni Freeze clothes have special technology that supposedly helps keep you cooler. I’ve only had one experience running in one of these shirts, and I did feel delightfully cool, but it was probably in the 70s and I was in a forest. You can check them out here:
- A light colored hat to keep the sun off your face may also help, but you lose a lot of heat through your head-meaning it may actually make you hotter. If you do wear a hat keeping it wet can help.
- Bring extra water and sip more frequently. Heat means more sweat so you may also need more electrolytes than during cooler long runs.
- Lower your expectations. You’ll be less likely to break mentally if you accept the fact that you’ll likely be slower in the heat, at least initially. Supposedly your body will adapt to the heat after a few weeks of running in it. Doesn’t seem to be working out for me this summer though!
- Seek shady routes. In Colorado in particular there is usually a big temp difference (or at least perceived difference) in the shade vs the sun.
- Run near water if possible. This one isn’t so easy in Denver, but if you have access to a lake, river, or even an ocean front running alongside it will help cool you down.
- Wet yourself. No, not that way! But dumping some water on your head and neck can have a surprisingly cooling effect, at least for a bit.
- Run with friends. Okay, a friend won’t actually help keep you cool unless they squirt water at you (which is an option I suppose), but having company may help distract you from the heat and make your run more enjoyable.
All this being said, be safe. If it’s a record heat wave seriously consider moving your run indoors. Also be aware of the signs of heat exhaustion and dehydration (headache, confusion, loss of muscular control, clammy skin, goose bumps, hot or cold flashes, nausea, vomiting, or dizziness) and listen to your body. If you feel awful, stop or at least walk for a bit to cool down.
Stay cool out there!