Too Hot to Handle? How to Combat Summer Scorchers While You Run:
As temperatures soar higher and higher it can become less and less appealing to endure the outdoors. And heaven knows we can't marathon train on the tread-dreadmill! This is a disheartening fact to face each summer when it comes to running in the heat, especially those of us living in New York City or Chicago, where there's 99% humidity this time of year. Sweating while running and working out is expected, but looking as though you were just pushed into a swimming pool is a whole other issue! Runners suffer most through the muggiest months of the year as they trek through PR's and heat waves. Although we're not able to control mother nature’s thermostat (at least not yet, but wait -- just give science some more time!), we can do our best to keep our bodies as cool, healthy (and looking good) as possible.
Push on through the highest of temps without too much excessive sweat and misery with a few of our favorite tips:
TIP #1: HYDRATE, HYDRATE, HYYYDRAAATE
How many times do you hear this? We know, we're sick of it too, but it's real. Drinking water while running may seem to be very common sense. But the amount of people that forget or ignore the importance of hydration is unbelievable! Inadequate water supply paired with a hot ass scorcher of a day is not a good combination, and can even lead to heat stroke. That’s scary! Think about this -- as you perspire, you lose water and therefore must replenish this loss.
The American College of Sports Medicine recommends drinking about 17 ounces of water 2 hours before a challenging exercise. Try to keep up with water loss and drink adequate amounts during your workout so that your body is never at a deficit.
TIP #2: RUN EARLIER
Buzz Buzz Buzz! The snooze button on your alarm never seemed so appealing. You have two choices...an early morning run or additional shuteye. Sleep is sleep, we all love it, but if you choose to run earlier you can get outside before the temperatures start to rise. By running during earlier hours the air can differ twenty degrees more or less depending on the day. That’s a big difference. So if you want to avoid sweating to death, get outside earlier before the sun has the chance to swelter. Just have some coffee before your run -- it's good for runners (so we think).
TIP #3: LOCATION
Who would have thought that your running course could diminish the heat? Changing up the route you run can really help you out! For our New Yorkers (& everyone else in a big city), go to the park with the biggest trees (like Central or Prospect Park), or run on the sidewalks among the skyscrapers and tall buildings. Their height will create great shadow cover to keep you cool. Or if you’re seeking less urban scenery, find a trail surrounded by trees and greenery to screen you from the sun’s rays. (You know we LOVE trail running!) Or, join our friend TheSandalGuy, Torr, and the Brooklyn Trail Runners on his weekly head-lamp trail run in on the Palisades trail at night. Go ahead be adventurous to beat the heat!
Here are a perfect morning run to #BeatTheHeat:
Water. Get a hydration pack or a handheld bottle in hand ✓
Run early. 7:30 a.m. or earlier (superior time when temperatures still remain low) ✓
A worn footpath lies before you with leafy trees and plenty of growth all around (best to block the suns rays as it rises) ✓
A Few More Random Tips:
- Wear lots of waterproof sunscreen. Because nothing is worse than accidentally getting burnt and having a nose the color as a fire truck. Ouch! And not cute.
- Dress with a minimal amount of clothes (sorry society won’t accept your birthday suit no matter how high the temperature is), so your next best bet is a tank top and shorts to stay as cool as possible.
For women: try the OnlyAtoms Women’s Oxygen Running Tank Top, made of a breathable, cooling, high-quality wicking performance fabric.
For men: try the OnlyAtoms Men’s Velocity Running Short, and the Proton Men's Cool Running Singlet (right) made of breathable, lightweight, high-quality cooling performance fabrics.
Bonus – all OnlyAtoms running gear has reflective trims, are anti-chafing, and the tops are even made from recycled water bottles! What could be better than that, these tanks keep you visible to oncoming vehicles, comfortable, and even help out the planet. Bam! You’re ready to go!
We hope your next summer run is more comfortable and enjoyable with our tips to beat the heat! Good luck fellow runners!