8 Tips for Running in the Scorching Heat

I'm back from Chicago. This picture says it all:

Giordano's pizza. And, whiskey.

Ken's high school friends who all turned 50 this year. God, they are old. 

Might have gotten a bit crazy after the Cubs game

It was a hugely fun weekend with the boys. No I am not an escort. Just crashed the guys' trip because Ken didn't really tell me it was a guys' trip. I think if you can fart like a champ and deal with penis talk, you're good.

Oh, and we did get in some great runs along Lake Michigan both ways. So thanks for the advice.

Only bad part of the trip: Spirit Airlines. Yeah, that was a shit show.

I have now flown Spirit twice and have had flights cancelled twice. That is 100% of the time, in case you suck at math. Fool me once...I could go on a 15,000 word rant about this, but suffice it to say that if you choose Spirit to save money you will be paying hundreds more in the long run when they cancel your flight, only offer you a flight 4 days later, don't help with re-booking and don't compensate for hotel.

Oh, and seats don't recline. I am surprised there is not a slot to put in a quarter so you can lean back your seat. At least it doesn't cost to take a huge dump on the plane. In the cockpit. JK.

Moving on.

So, like you all I have been suffering through some sweltering summer runs. 

In my TRR Training I am out there for 4+ hours at a time, on the trails, at altitude. Dehydration, cold sores from the sun, crying, extreme thirst and ridiculous fatigue have all been part of my training. I have tried to be really careful about fueling, hydration, taking my SaltStick tabs and recovery. But the heat still sucks the life out of you. This chart will make you feel better.

I've come up with some tips for running in the heat. These have helped me, so I hope they help you too.

1. Strip down. Wear as few clothes as you can without being arrested. Wear light colored, loose, wicking clothing.
2. Run first thing, or after the sun starts to set. Avoid getting out there between 10:00 a.m. and 4:00 p.m.
3. Adjust your pace. Slow the heck down. Ideal running temperatures range from 50º-55º. For every five degrees above that, your performance can degrade 2%.  This means that if you are running in 75º  heat, your pace could slow up to 10%! Humidity might make it even worse. Don’t expect you can or will perform the same in the heat (from a study done at Team Oregon).
4. Do 6 every 15. Try to take in at least 6 ounces of liquid (not including Bud Light) for every 15 minutes of running. Plan your routes where you can replenish your water, or hide it along the way.
5. Think trees. Or, big buildings. Try to plan your route to include the most shade possible.
6. Skip the beans and peanut butter. Avoid excess protein intake before and during the run. Protein metabolism produces extra heat (source).
7. Run with your down coat. If you are planning a race in a hot and/or humid climate, try to acclimate first by mimicking race conditions the best you can. To develop and maintain acclimatization for a race in a warmer climate, assume that each layer of dry clothing or degree of coverage, (i.e. going from short to long sleeved shirt or from shorts to tights), is equivalent to 15 or 20 degrees in temperature (source).
8. Replenish lost fluids and electrolytes after a run. Some people even weigh themselves pre- and post-run to gauge how much liquid they have lost. If you are doing especially long runs or are running for consecutive days in heat, add salt to foods and select foods high in potassium like bananas.

Worst airline in your opinion? Best? Spirit sucks. I still like Southwest.

What's your best tip for summer running? 

SUAR