10 Tips for Running in the Heat Without Breaking a Sweat

After the winter, most people look forward to warm weather and sunny skies, but running in the heat can be dangerous or uncomfortable depending on your preparation and training. This guide to running in the heat will help you be safe and comfortable when exercising outdoors during the warmer months of the year. Here are 10 tips for running in the heat without breaking a sweat.

1) Start out slow

Your body will adjust to the heat, but it can take up to two weeks. Start by exercising outdoors at times of day when temperatures are lowest and work your way up. If you’re running with a group, stick with your slower friends and gradually increase your pace as you get acclimated.

2) Run on grass if possible

If you’re used to running on pavement, it can be a shock at first when you try running on grass. But if possible, you’ll find that grass is much more forgiving—the ground isn’t as hard and uneven, so your joints will thank you after long distances. Remember to wear appropriate shoes for your surface (the wrong shoes will turn any run into misery). Also keep in mind that wet or dry grass can be slippery!

3) Use cooling gear like a bandana or visor

Making sure your head is cooled can make a huge difference. Wearing light, loose clothing and sporting an SPF of at least 15 will also help you stay cool. Practice these tips to bravely run in even more scorching heat!

4) Stay hydrated and cool off with cold water

It’s easy to think you need an ice-cold beer or slushy margarita after running on a hot day, but remember that water hydrates just as well without all of those added calories. Keep at least one bottle of cold water at hand while running, and make sure to drink up before, during and after your workout. If it’s really hot out, keep cool with frozen washcloths; they work just as well as icy towels!

5) Have a training partner join you

It’s easy to quit, especially when running alone and it’s hot. Have a training partner join you. Make sure he or she is familiar with your pace. The person should be able to keep up with you, but at no point during your run should they slow you down or make you work too hard to keep up.

6) Run at night when it’s cooler

Most of us know that if we want to run at our peak, we need to do it when it’s cooler. Even though your body temperature will drop as you run, there’s no reason why you shouldn’t be able to get an invigorating workout during hot daytime hours. As long as you’re careful about choosing your time and location and remember these tips, running when it’s hot won’t have to slow you down. Before you head out, make sure you keep hydrated!

7) Wear shoes with air vents

When it’s hot out, your feet swell, and as a result you need to give them some extra breathing room. Shoes with air vents will ensure that your feet remain cool even during an intense run.

8) Try an indoor treadmill

You don’t need to run outside in order to exercise. The nice thing about treadmills is that they allow you to continue running even when it’s too hot outside, or if you have concerns about safety on sidewalks. Treadmills also help control your environment, so you can focus on your workout instead of what other people are doing around you.

9) Give yourself time to adjust to the heat

If you’re used to running in cooler temperatures, transitioning to running during warmer months can be difficult. Give yourself time to adjust gradually by gradually increasing your exposure to heat, starting with a 10-minute walk and then slowly adding five minutes at a time until you reach 20 or 30 minutes. You should also transition by adding clothing: First go without your shirt, then without your shoes, and finally without whatever else makes you comfortable.

10) Stay safe!

It’s no secret that running outside can be dangerous, especially if you venture out during extreme weather. It’s important to always stay hydrated, but when it’s hot outside you should take extra precautions to ensure you don’t get sick. On days like these, make sure to run early or late in the day so that your body can acclimate to warmer temperatures.

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