Living in Tallahassee, FL, 2000 Olympian Breeda Willis knows a thing or two about running in the hot condition. Here's her advice on beating the heat.
When temperatures rise, runners need to be aware of the dangers and pitfalls of training in the heat. Hot weather and humidity compromise the body's ability to regulate and cool internal temperature and prolonged exercise can lead to dehydration and heat exhaustion. Athletes can find themselves weaker rather than stronger after weeks of hot-weather training. Yet with extra precaution, runners can train effectively through the warmest months of the year.
Here are some of my tips for runners who train or race in hot & humid climates:
What to wear:
Clothing should not hinder the heat-loss mechanism of radiation. You don't want to stop heat from being transferred from our skin surface to the environment. Wear lighter garments such as a New Balance bra, New Balance BIOCOOL or Lightning Dry moisture management t-shirts, and running shorts. Any extra clothing will increase chances of elevating your body temperature. If you will be in the sun, wear a visor or light weight running hat with vents to allow heat to be released through the top of your head.
When to run:
Running should be scheduled to avoid the most threatening times of the day. Typically, mid to late afternoon is the hottest time of day and should be avoided. Early morning runs are best as you avoid the build up of heat from the day. Evening runs are also possible in warmer climates, especially if you get regular afternoon thunderstorms (as we do in the Southeast) that significantly cools evening temperatures.
Hydration in hot climates is essential:
Hydration is important during training and is also very important throughout the day if living and training in a hot climate. Many athletes make the mistake of hydrating with just water. This is a big mistake- especially during the summer months. Only drinking water can flush all the electorates out of your system and in some cases, can lead to cramping or even more serious health issues. For every 24-32 oz of water it is important to 8oz drink an electrolyte drink. During training, try to drink about 6-8 oz every 20 to 30 minutes when in a hot climate. Your body will recover fast from the training effort and you will feel less fatigued and sore throughout the day.
Acclimatization:
Athletes need to be physiologically adapted to participation in the heat through a gradual increase in exposure and intensity. The acclimatization process will take 12-14 days during which you can gradually increase mileage and intensity. When training and racing in hot temperatures it is best to adjust your training intensity to ýeffort levelý rather than specific times, and adjust your volume to ýeffort levelý rather than mileage.
When to train hard and when to go easy:
Listen to your body is the best advice I could give anyone training in a hot climate. Do not expect the same intensity or volume compared to training in a cooler climate with no humidity. Training and racing in the heat is comparable to altitude training, so expect slower times even when your effort level is greater.
Where to run:
Running in a shaded park or trail will be significantly cooler. I will also run on a treadmill indoors to avoid particularly hot weather.
