Hot Weather Adivce

With the recent heat wave on the east coast of the United States this past week and the start of hottest parts of the year, July and August, I have listed some tips that I use when working out in the heat.

                                              

1. Instead of coffee first thing in the morning, I fill the mug with ice cold water.
2. I fill my water bottle about one third of the way with water and place it in the freezer overnight.  Then I fill the rest of the bottle with ice cold water.  This will keep me with cold water during runs of up to one hour. 
3. Plan ahead.  I know where the water fountains are on my run.  Also, I know where I am able to stop and purchase an ice cold bottle of water if needed.
4. Run slower.  Usually, I am trying for about 8:30 – 9:00 min miles.  During the hot days, I may run anywhere from a 9:30 – 10:30 mile.
5. Run shorter- I run 3-4 miles rather than 5-6 miles.
6. Have a loop near your house.  I run a .70 mile loop that starts at my house.   It is also partly in the shade.  This way, if it gets too hot, I can cut my run short and have a walk of about 5-10 minutes.
7. Go outside during the day to get used to the heat.  During my lunch, I take a 10 minute walk and I sit for about 20 minutes on a bench. 
8. At the beginning of the summer, it may take a week or two to get used to the heat.
9. Adjust the time of the day you go out.  Some days, I go after 7:00pm or 8:00pm once the sun has gone down for the day.  Other days, I go at 4:00am or 5:00am before the sun rises.
10. Pour some cold water on your head.
11. Pour water on your hands and rub your face and the back of your neck.
12. Wear sunglasses.
13. Wear a Running Hat.  The time of day that you choose to run, will determine which type of hat would be best to wear.  If I am running in the morning or evening, I will wear a Visor.  If I am running during the day, I will wear a regular Running Hat.
14. Wear sunscreen if you are going out during the heat of the day.
15. The last and my favorite – try RUNNING WITHOUT A WATCH!!!

With these tips you can make it through the summer still in shape and consistently exercising.

What tips or tricks do you use to keep cool during your workout in the heat?