Tips for Training in the HEAT
I suffered from pretty severe heat stress on a recent run here in TX and have since been taking extra precautions and want to encourage you to do the same!
Here are some general tips for training in the heat:
☀️ STAY HYDRATED - but not with just water 💦 electrolytes too! BEFORE YOU TRAIN: drink water throughout the day, not just right before you run. AFTER YOU TRAIN: replenish the electrolytes. Sodium is essential to the body’s functions and an imbalance or depletion in our bloodstream can be serious. Add some salt to your water after runs or use a supplement with electrolytes. Here are some hydration supplements that I’ve experimented with:
Nuun hydration tablets
☀️ MONITOR YOUR HR & SLOW DOWN. In extremely hot conditions, our bodies have to work harder to maintain thermoregulation. You may notice that for your typical run route, your HR is much higher, even when your pace is generally the same. This is a sign to dial back your effort. If you use pace to guide you, add anywhere from 30 sec to 2 min/mile to your pace to keep your heart rate in a safe zone.
☀️ DON’T WORRY ABOUT PACE. When you run out in the heat and end up completing your typical 3 mile loop in extra time, be proud of yourself for being cautious rather than pushing yourself into a danger zone. Don’t evaluate your performance when the outside conditions are extreme. You’re still progressing!
Be aware of the red flags:
💦 headache
💦 nausea
💦 chills
💦 disorientation / feeling lightheaded
Also note that our individual tolerance to heat and hydration needs are completely unique! Everyone is different on a biomolecular and cellular level, so stay in tune to YOUR body and individual needs for slowing down and staying hydrated.
Drink up, wear sunscreen and stay safe 💦🤟🏻
