Five Safety Tips for Running in High Heat
Runners from around the globe swear by the power of our Platinum Series Activewear Detergent thanks to the odor-busting power. Whether you’re an aspiring jogger, an ultra-marathoner, 5K lover, or a triathlon guru, running has been the exercise choice of many for centuries.
With serious running comes serious sweating, and if you’re running your course in hot temperatures, perspiring is the least of your worries. Exercise of any kind in extreme heat and humidity places intense stress on the body and can even become fatal if not properly prepared.
You should note, our bodies are quite impressive. They adapt to heat much easier than any other environmental stressor, such as fluctuating altitude or extreme cold, according to Dr. Lawrence Armstrong, a kinesiology professor at the University of Connecticut. Even though it may not feel like it at times, our complex anatomical “sweat system” is on our side, trying to regulate our body temperature for our well-being. This biological makeup is one of our most substantial advantages when it comes to running, sitting, or spending any amount of time in the heat.
Although you could face the dangers of heat cramps, dangerous dehydration, and heat stroke if running in high heat, it’s not an impossible feat. With just a bit more prep and recovery, you can enjoy miles of terrain, no matter what the weather. We’re here to let you in on some go-to tips for staying safe while you run, no matter how hot the thermostat goes.
1. Stay hydrated before, during, and after your workout or run.
If you know you will be going for a run in hot temps, prepare well in advance by drinking plenty of water beforehand. Hydrating before you run, staying hydrated while you run, and remaining hydrated post-run crucial during high-heat days. There are other tools aside from the good ole H2O that can help your body avoid dehydration. Electrolyte tabs, chewable gummies, and certain post-workout supplements have added vitamins and minerals to help boost your hydration.
Runner’s Tip: An efficient way to ensure hydration throughout your entire run, invest in a handheld water bottle to easily have on you, or plan a route that passes by parks or rest areas with water fountains.
2. Avoid wearing black or dark-colored clothing.
Dark-colored fabrics absorb the heat emitted from the sun, causing you to feel warmer faster than if you were to wear light-colored clothing. If the temps are high, opt for light-colored, thin, breathable, dry-wicking fabrics instead.
Want to ditch a shirt entirely? While running shirtless is up to every individual runner, if you are getting after it during peak hours (10 AM through dusk), it is advised to wear a top to avoid sunburns. However, no matter what time of the day, make sure to lather on some SPF beforehand.
3. Get your run done first thing in the morning or as the sun sets.
While the Summers are hot in general, peak hours during a sunny day can be excruciating. Early morning and evening are ideal times to go for a run thanks to the heat index remaining lower during those hours. Once the sun is high up in the sky, temps and humidity rise, making it hotter and more challenging to run.
Whether you’re an early riser or a sunset chaser, try to schedule your runs before 10 AM (the earlier, the better), right before dusk, or even after the sun sets entirely.
4. Slow down your pace.
There are a handful of benefits you get from running in the heat, and a slower pace is one of them! Although ultra-marathoners and race junkies may be tempted to beat their previous route, the hotter temperatures force you to slow down your pace allowing more space to perfect form, breathing, and simply enjoy your run.
If you are an experienced racer and never want to stop training for distance, pace, and time, go for your record-breaking runs in the early morning or evening hours.
5. Change out of your sticky, sweaty clothes ASAP.
Thanks to the combination of hot temps and extra hydration, you will most likely be drenched in sweat post-run. For many, that’s the sign of a good workout, but don’t forget to ditch stinky, sticky clothes as soon as you can. Not only does this help avoid any bacterial or fungal infections, but it also can save your clothes from that dreaded gym-wear stench.
Besides sweat and odor, your running gear is going to be filled with natural oils, dead skin, and hidden grime. It’s key to get those garments in a wash or Activewear Soak ASAP to combat built-up stank and keep your clothes fresh and new no matter how many miles you clock. Always be sure to use all-natural detergent like our Platinum Series Activewear with plant-based enzymes that gently yet powerfully clean your clothes keeping them intact and ready for the next run
We've got your clothes covered so you can enjoy a run no matter what the thermostat says!
Although going for an extended jog in extreme heat may seem like a daunting task, with the correct preparation, proper gear, and recovery routine, you can enjoy your run through whatever Mother Nature throws our way.
We’ll take care of the sweaty activewear at the finish line, so all you have to worry about is taking the necessary precautions to run in high temperatures!