Race training through heat: Protips for runners | Oscar Rx | hioscar Blog | Oscar
Race training through heat: Protips for runners
Don’t let the heat throw off training for your next big race. Here’s how to stay safe and healthy while you run.
General HealthClinically Speaking
6 min read
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Race training season is here, and that means marathon glory is just a few months away. While the rest of the world’s at the beach, you’re training hard, logging tons of miles, and planning that epic post-race victory meal.
If you’re a runner, then you know all about training through obstacles: injuries, cramps, nerves, and one-too-many margaritas the night before. Part of the fun of running is learning how to deal with obstacles when they arise and conditioning your mind so you can make smart choices when you’re on the fly.
There’s one obstacle that’s hard to beat: hot weather. Heat slows you down. It dehydrates you. It makes you cranky. Heat is basically a runner's worst enemy.
But heat doesn’t have to throw off your routine. Usain Bolt, the fastest person in the world (opens in new tab), trains in Jamaica, where temperatures stay between mid-70s and high 80s year-round. With the right approach, you, too, can stay on your game, even when things heat up.
For most runners, training for the fall racing season means that most of the miles you log will be in the summertime heat. This means how you train and how you race are slightly different. It also means that if you wanna get that PR, you’ve gotta learn to run with the heat instead of against it.
Here’s how to train through those high temperatures so you can tear down the wall this fall.
Avoid training during the sun’s peak hours (between 10 a.m. and 2 p.m.) and train in the mornings and evenings, when temperatures will be cooler. Sun exposure causes sunburn, heat stroke, and dehydration. Plus, it can really slow you down. Training in the mornings or evenings when the temp is lower is ideal for your performance, recovery, and overall health.
Pro tip: Remember to wear reflective clothing and run on well-lit streets if you train during darker hours.
Run with a pack.
Training with a crew, team, or running buddy can help you stay safe when it’s hot out. In high temperatures, exhaustion and dehydration are big risks. Having another pair of eyes on the road while you run can protect you from surprises like incoming traffic and piles of dog you-know-what. It can also help you regulate your physical condition in case your health starts to go downhill. Plus, you can discover new running routes and debate fave gel flavors!
Develop a hydration routine.
The hotter it is, the more you’ll sweat during your workout. This means that your body will become depleted of water, salt, and electrolytes (minerals that help regulate your body’s fluids).
Dehydration can leave you feeling light-headed, decrease your energy level, affect your mood, and cause mental fog. Staying hydrated before, during, and after your workouts keeps your performance on point and helps your body recover from training.
As a runner, part of your work on the road is figuring out what kind of hydration routine works best for your body, training schedule, and health needs. Here are some thirst-quenching options:
Good old fashioned H2O in a reusable water bottle.
Performance drinks like Gatorade or Powerade. With added electrolytes, these types of drinks also replenish salt and minerals that are lost when you sweat, which can prevent cramping when you hit that wall at mile 18. These types of drinks are also loaded with carbs, which give you a little boost when your energy is low.
Natural alternatives like coconut water and watermelon juice, which contain water, sugar, and energy-boosting carbs. These have less sugar than performance drinks.
In general, you’ll want to include protein and carbs in every meal you eat pre- and post-run. While it’s a good idea to fuel up before you head out, don’t go overboard. It can slow you down and make you feel sick. Carbo-loading before a race (opens in new tab) is also important, but don’t overdo it, otherwise race day will be full of indigestion and trips to the port-o-potty.
Dress to sweat.
There are tons of athletic apparel companies that sell products that may make you look like a better runner, but they won’t necessarily make you run like a better runner. In addition to a well-fitting pair of running kicks, you’ll want to invest in gear with sweat-wicking fabrics that will help you cool off faster and avoid chaffing. Fabrics like cotton tend to absorb fluid, which add extra weight to your clothes and keeps your body temperature heated.
Use protection.
No matter the time of day, be sure to apply sunscreen (opens in new tab) before you head out for a run. Wear a hat or visor and UVA-protective sunglasses. If you run close to the water, you may want to invest in polarized glasses to help reduce glare.
Plan your route.
Whether you train on a treadmill, trails, or roads, prep for your runs ahead of time and plan your route. Know the distance you’ll be running and where the water sources are along the way. Some running apps (opens in new tab) will tell you exactly where you can replenish your H20 reserve.
If you’re going long, bring an extra stash of cash so you can stop for a mid-run hydration break. You can also invest in a running bottle, but it’ll add extra weight and might affect your form.
Stretch.
Even though the heat can warm you up and make you feel extra limber, you should still make time to stretch after your workout. Stretching helps prevent injury and gives your body a chance to cool down. Go on, pick up that foam roller or lax ball!
Start slow.
Progressive running is a useful technique, especially when training for distance. It’s also a good method to ensure that you don’t overexert yourself early on in a run. Starting slow gives you a chance to acclimate to temperature and warm your body up. If you’re coming back from an injury or long break, go easy for the first few weeks to reduce the risk of reinjury. It’s exciting to hit the road after time off, but don’t overdo it.
Be flexible about your training plan.
Training plans are not set in stone. They’re there to help you run your best on race day. Even though you’re gunning for that PR, remember that running is about adapting to constant change around you and in your body.
If tomorrow’s going to be a rager, consider hitting the treadmill to get your run in. Or go shorter than your initial training plan. You can always tack on some extra miles later in the week when it cools down.
Swimming and cycling are also good alternatives when it’s too hot to hit the pavement. They can help you build strength when you’re recovering from an injury.
Know your limits.
As a runner, your friends look to you for motivation. After all, you’ve got the strength and willpower to do what most people can’t. But you need to be in tune with your limits. Sticking hard to a training plan when you’re sick or injured or pushing too hard to the finish can have effects that will take you off the roads for weeks or even months down the line.
If you aren’t feeling great, ease off. It’s okay to take a day off or cut distance. Running in hotter weather warms your body up faster, which can make you more susceptible to injury if you train too hard. The main thing is to listen to your body and what it needs.
Get a professional opinion.
No matter the season, running is rough on the body. Injuries are common for most runners. If you’ve been experiencing chronic pain or something doesn’t feel right, check in with your primary care doctor (opens in new tab) or a sports medicine specialist. When the time is right, you may need some physical therapy to find your pace again.
Now, time to hit the road, runner! We’ll see you at the finish line.
