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Fall half marathons and marathons mean one thing for runners: training through the brutally hot months of summer. Most runners understand that it's smarter to get their training runs done in the early morning hours to avoid rising temperatures and the beating sun, but many still make preventable mistakes, ultimately increasing their risk of dehydration and heat exhaustion.
"So many runners believe they can tough out the heat or delay hydrating, but that's extremely risky," says David Siik, Senior Manager of Running at Equinox. "Having experienced heat exhaustion while racing in college, I know firsthand how dangerous and damaging it can be. Runners often underestimate the safety component."
Unfortunately, only 37 percent of Americans recognize extreme heat as a serious health threat, yet it contributes to about 235,000 emergency room visits and more than 56,000 hospital admissions every summer. But knowing how to train safely in high temperatures can help you stay healthy while keeping your fall race goals on track.
Summer Running Safety Tips
Don't Fear the Treadmill
Even if you're a glutton for punishment who enjoys a good sweat via an afternoon run, it's easy to underestimate how quickly body temperature rises when you start. As much as you may loathe the treadmill, Siik says it's often the smartest choice when temperatures are high, or you've missed your early morning window. Replacing some of your outdoor runs with well-planned treadmill sessions not only helps you beat the heat, but also reduces exposure to other environmental factors like sun damage and air pollution.
"A lot of runners assume that later in the day will feel similar to cooler morning temps, but that is rarely the case, especially in urban areas," Siik says. "Concrete and pavement absorb so much heat during the day and continue releasing it throughout the afternoon and evening. The coolest temps are always in the early morning."
Related: Pro Runners Share the 2 Simple Training Habits That Make Long Runs Feel Easier
Hydrate Before You Feel Thirsty
Hydration is of the utmost importance, and it starts well before you lace up your shoes. Rather than chugging water right before you hit the pavement and hoping for the best, Siik recommends staying hydrated throughout the day and getting comfortable carrying fluids on longer runs.
Find a large water bottle and commit to drinking a certain amount during the day. For your runs, get comfortable carrying a handheld water bottle or running belt with you. And of course, don't forget to take your electrolytes.
Understand the Signs of Heat Exhaustion
Recognizing the signs of heat exhaustion can prevent it from progressing into the far more dangerous condition of heat stroke. One of the earliest warning signs is often a sudden drop in energy. For instance, if you start feeling fatigued or a little lightheaded while still sweating, you may be experiencing early heat exhaustion. If your skin starts to feel cool and clammy while you're still sweating, you're almost certainly in some level of heat exhaustion.
"I tell runners, the moment you feel that cool, clammy sensation, address it immediately. If you don't, it can quickly escalate to severe headaches, reduced sweating, or no sweating at all—a clear sign you may be approaching heat stroke, which is life-threatening," Siik says.
Run hard out there, but run safe.
Related: New Heat Study Reveals the Surprising Reason Walking at Noon Could Be Worse Than Running
Experts
- David Siik, Senior Manager of Running at Equinox
Sources
- Extreme heat as a public health issue, American Public Health Association
