Tips for Running in the Heat

It certainly feels like we went straight from a lingering winter into early summer around here.  Oh how we wish there would have been more mornings in the 40 degree temperature range instead of jumping from low 30s to 60s like it feels like the weather did.  Good ol’ Oklahoma.

We’ve put together our best tips for enjoying your runs, despite what the temperature might read outside.  We survived the winter, and we know with the right mindset, the summer will only make us tougher!

 time for lighter, looser layers!

time for lighter, looser layers!

  1. Dress appropriately - Repeat after me, “cotton is rotten.”  This is true for all weather but especially true in the heat.  You want a light-colored, loose, moisture-wicking fabric on your top half.   The color of your bottom half is less important but you still want to avoid cotton at all costs!

  2. Prepare for chafing - As the temperatures rise, the amount of clothing we wear falls.  This means more opportunity for skin-on-skin rubbing. If you do choose to wear shorts (a logical choice for the summer!), consider opting for tights, shorts with a tight base layer, or rubbin’ down those thighs with some good ol’ body glide.  Vaseline works well too. Other popular chafing areas: sports bra line, back of arms where they touch your torso.

  3. Hydrate - You’ll want to be thinking about your water intake before you get out on the route.  If your run is longer than an hour, you should carry water with you or make plans for your route to have water stops (for Studio runs longer than an hour, we’ll provide water stops!).  Be sure to have 8-12oz of water after your run if it’s longer than 30 minutes.

  4. Be Patient - When the temperatures change as fast as they have here, it can feel like the difficulty of your regular pacing goes right up with them.  Give your body 3-4 weeks to acclimate to running in the heat (think of it as it needs time to practice effectively cooling you down again) and while it still might not feel great, it will get better.  And, if you stick with it through the season, the fall will be a beautiful time!

 we love these shorts with a tighter layer underneath to prevent chafing.  these are from Athleta

we love these shorts with a tighter layer underneath to prevent chafing.  these are from Athleta

Don't forget we've got running groups to make it all a little more bearable!  We're currently training for the Firecracker 5k in July, and then will be in "train to maintain" mode until the fall race season is upon us!  Click here for more info!

 we've got water bottles for sale!

we've got water bottles for sale!