Advice for running in the heat?

If you're really in the northeast, then you're not yet running in hot and humid weather. Suck it up, Bucky.

The Inquirer wrote:

I'm from the northeast and it's getting to be really hot/humid that it's difficult to run how I did in the fall/winter. Normally I'd do 9 mile easy runs and 13 mile long runs but I've been having trouble even finishing 7 miles and 9 miles for a long run, any advice?

Slow down. Drink more water.

Oh, and grow a pair.

The Inquirer wrote:

I'm from the northeast and it's getting to be really hot/humid that it's difficult to run how I did in the fall/winter. Normally I'd do 9 mile easy runs and 13 mile long runs but I've been having trouble even finishing 7 miles and 9 miles for a long run, any advice?

You should use heart rate as your main indicator. It is the same principle as athletes training at high altitude, they cannot maintain their sea level pace at altitude so they adjust their pace to their heart rate. If you are running a tempo at for example 165-170 bpm in cool conditions and try run the same pace in hot and humid conditions, your hr will be near max hr.

Don't be worried about your pace being slower as your body doesn't know the difference in pace physiologically as long as your hr is the same in hot or cold conditions. You are still putting the same stress on your body.

Dump water on your head. Lots of water.

Drinking water counters dehydration, but adequate cooling prevents it.

Drink plenty of coffee.

Run early in the morning, it is usually about twenty degrees cooler.

The Inquirer wrote:

I'm from the northeast and it's getting to be really hot/humid that it's difficult to run how I did in the fall/winter. Normally I'd do 9 mile easy runs and 13 mile long runs but I've been having trouble even finishing 7 miles and 9 miles for a long run, any advice?

This is easy. Either run early in the morning before 8 or 9am (I personally prefer finishing at 8am) or run in the afternoon right before the sun goes down. For the afternoon, I usually try to time my run to finish exact around the time the sun sets. It's only common sense to try and avoid mid-day which is usually the hottest portion of the day. If your schedule is unable to do that then I'm sorry. You could try running with some sort of dry-fit hat to attempt to keep some shade over your face. Also make sure to drink lots of water because being dehydrated during the run will make these summer runs 10x worse and cause a much more inconvenience than if you were to run dehydrated in the winter. I hope this helps!

Being in direct sunlight is the worst problem. Try shaded routes or if not, ones with a lot of wind maybe. I find them cooler. Experiment and see what suits you. Water and salts are good (calcium, magnesium, potassium, sodium) - so eat food with those things in.

I find wearing a hat the worst thing for heat.

Soak your hair and vest with water. Helps me, but may be bad in humid areas.

Good luck!

Stay in the shade. E.g., I prefer the shade of young boys bent over in front of me.

track chick wrote:

Being in direct sunlight is the worst problem. Try shaded routes or if not, ones with a lot of wind maybe. I find them cooler. Experiment and see what suits you. Water and salts are good (calcium, magnesium, potassium, sodium) - so eat food with those things in.

I find wearing a hat the worst thing for heat.

Soak your hair and vest with water. Helps me, but will be bad in humid areas.

Good luck!

What I bolded I have found to be very true. If it is just dry out there, I won't have much of an issue soaking myself. However, if it is humid I know I'm in trouble if I even try to soak myself. Also with the humidity, the trails are no better than the open sun (and can be worse) as opposed to dry heat where you will want to be in the trails.

Anyone who lives in the great lakes area understands that there are days where it is dry heat, and others where it is very humid.

I used to run for miles in FL with no problem, but when I got back to the Northeast my ability to run in hot, humid conditions got progressively worse. (The big, heavy, red Elmo suit does not help things much). I was a major heat casualty in a Marathon and a 7 miler, while in excellent condition, and I learned I can no longer go all out without fear anymore in those conditions unless I want to end up in the hospital again. I am now 50 yrs. old and here is how I manage things now:

1. I know the races to avoid in warm months, and NYRR has gotten smart and re-scheduled 2 of their half marathons out of Jul and Aug. NYC Marathon is usually perfect conditions; Boston less so. Any Halfs Memorial to Labor Day are usually a no. Out west, I have no problem in dry weather.

2. As suggested, I am a slave to the HRM in warm months or long races. One year in Boston I actually had to stop and dump water to keep my HR down, but I knew holding a 5K HR at mile 12 was not going to work. Training, same.

3. It sucks some days, but starting well before sunrise is the way to go. I do like being done early too.

4. My trails of choice at Rockefeller are cool, shaded and many degrees cooler especially in the mornings. It is a little drive but worth it.

5. I am sure nobody wants to see my old man physique, but I toss my shirt whenever possible, it drops probably a pound of sweat and feels cooler, and wet shirts do nothing for you unless drenched in cool water.

6. For long runs I drop drinks in the bushes to pick up along the way (I hate carrying water or stupid fuel fanny packs).

7. I don't know about the physiology, but sometimes I feel like the slow, slogs are counter-productive so I might dial down a longer run and re-schedule if it gets really bad.

8. Later in the day is not cooler but around here often dryer which helps. Check the NOAA site which gives hour by hour dew point and humidity so you can look at the low points and determine what levels work for you.

9. Unless you need the hill work, consider a flatter course.

10. November rules!