A couple of years ago when we moved south to Washington DC I experienced running in the hottest, most humid conditions I have ever known. I’ve lived in warm climates before, but nothing like DC, and I quickly found that I needed to plan ahead take the heat very seriously. Here are a few tips to help with running in hot weather:

🔆 Be adaptable: It can take around 14 days for your body to acclimate to the heat, so don’t expect miracles the second you walk out of the door on the first hot day. When the weather changes, start with shorter, easier runs, and build up, rather than attempting to execute a long run or speed workout.

🔆 Understand the heat index: Until we moved to DC I hadn’t run in humid conditions and had no idea of the impact it would have. If it’s too hot/humid, move your run to the treadmill or reschedule it for another day.

🔆Time your run: Plan to run at the coolest time of the day. That seems like simple advice but with work commitments, it can be hard to do. I find it helpful to plan on Sunday nights for the week ahead.

🔆Dress for the weather: Wear light coloured, breathable fabrics, and avoid long sleeves and pants. Even though I like to wear tank tops, I generally run in a t-shirt so as to provide more sun protection. Don’t forget to wear a hat if it’s sunny!

🔆Sunscreen: Find a waterproof sunscreen that will stay on even when you sweat. I use at least SPF30, regardless of how sunny it is.

🔆 Slow down! I usually train by mileage/distance, but in the heat, I change that to time and heart rate. It can be really frustrating to do especially if you like to hit specific paces, but it’s healthier, and you’ll recover faster and in time for your next workout.

🔆Pre-hydrate: Drink 10–15 oz. of water 10 to 15 minutes before running. I also make sure to drink lots the day before a long run too, and completely avoid alcohol. On hot days I add electrolytes to my water such as LiquidIV, Skratch or Nuun.

🔆Plan your hydration/nutrition. On hot or humid days, you’ll need to drink water every 20–30 minutes during your run so don’t get caught out. If there aren’t any water fountains along your route, make sure to carry plenty of water. I generally run routes with at least one water fountain so I carry a small bottle in a Flipbelt and re-fill it when I pass a water fountain.

🔆Avoid dehydration: Educate yourself so you know the signs to look out for. If you feel dizzy, nauseated, have the chills, or stop sweating STOP RUNNING! Find shade, drink water, and ff you do not feel better, get home or call for help.

Running in the heat is hard, and with the first hot days in Washington DC just around the corner, I know my training will have to change. Last night was the first time in ages that I planned for the week ahead with the weather app open on my phone, and I’m already thinking about the shadiest routes, working water fountains and ice cream trucks I can end at!

Do you have any other tips to help runners working out in the heat?