Running In Hot Weather - Take It Seriously!

Five minutes after I got out the door this morning I realized that I should have left an hour earlier.  Summer has decidedly arrived here in Southern California and the sun was beating down like a bastard; at 6:45 this morning it was already in the 80's.

Some of us are just naturally comfortable in hot weather and fortunately I am one of them.  The hot dry climate of Southern California suites me perfectly - I simply feel better physically in temperatures above 75 degrees.  This is also a curse because I tend to hydrate insufficiently and fail to take appropriate precautions when running in this kind of weather. Traxees, do NOT fall prey to my form of stupidity!

We've had a lot of posts about this subject, nonetheless it's definitely worth reiterating...be smart when running in hot weather and take to heart the following tips from The Running Center:

1) As the weather warms, give your body at least 14 days of running in heat to get used to the conditions before you really push your training.

2) Monitor your heart rate before and after you run, (try a Polar Heart Monitor). An elevated heart rate may indicate dehydration.

3) During runs of more than 40 minutes, drink water and/or a sports drink every 15 minutes or so.

4) Apply a sunscreen of SPF#15 or higher – even to covered areas of the body.

5) Wear UVA, UVB protective sunglasses or a hat with a visor.

6) Wear light-colored clothing.

7) Weight yourself before and after running. Replace every pound lost with 16 ounces of fluid.

8) Avoid running between the hours of 12 noon and 3 PM – typically the hottest time of the day.

9) After you run, drink fluids until your urine runs light in color.

 And finally, I'll add one admonishment of my own.  Always carry id in your shoe pocket or running shorts along with an indication of any medical conditions you may have...just in case.

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