As temperatures rise in the spring and summer, runners face new challenges with training and racing in the heat. Higher temperatures and increased humidity can lead to dehydration, overheating, and a decrease in performance if runners are not taking the proper steps to accommodate for the heat. If trying to keep up with a consistent training routine during the hotter months, it can be essential to adapt your running routine and plan ahead to prevent heat related illness or other physical consequences. In this blog post, we will discuss considerations for running in the heat, focusing on hydration, fueling, and recovery to keep training safely.
Hydration:
Staying properly hydrated is crucial when running in the heat. Here are some evidence-based tips to keep your hydration levels optimal:
Pre-Run Hydration: Start your run well-hydrated by drinking water consistently throughout the day. About 1 to 2 hours before your run, aim to drink about 16-20 ounces (500-600 mL) of water. This is about equivalent to the amount of water that fits into a standard size water bottle. Give yourself enough time to use the bathroom before you head out!
Intra Run Hydration: During your run, consider carrying a handheld water bottle or wearing a hydration vest. You should aim to drink about 3-8 ounces (90-240 mL) of water every 15-20 minutes although this exact amount can vary based on individual factors such as sweat rate as well as the temperature, humidity level and running intensity. Make sure to take small sips at a time to get fluids down smoothly and prevent the feeling of liquids “sloshing around” in your stomach.
Electrolyte Balance: Sweating in the heat can lead to a loss of electrolytes such as sodium, chloride, potassium, and magnesium. To replace lost electrolytes, consider drinking a sports drink or adding an electrolyte packet to your water during your run if you are going to be running more than an hour, are prone to cramping or tend to be a “salty sweater”. For most people, water is sufficient on shorter, more leisurely runs.
Post-Run Hydration: After your run, rehydrate with water or an electrolyte drink to replenish fluids and electrolytes lost during exercise. Aim to drink about 16-24 ounces (480-720 mL) of either water or a sports drink depending on how much you sweat and may have lost during the run. A sweat test can be performed to help gauge the amount of loss by weighing yourself both before and following a longer run in the heat. This can help individuals to better determine their own hydration needs.
Fueling:
Proper fueling is essential to maintain energy levels during a run, especially in the heat. Here’s how you can fuel effectively:
Pre-Run Fueling: Aim to eat a balanced meal with carbohydrates, protein, and healthy fats 2-3 hours before your run. A small snack, such as a banana or energy bar, 30-60 minutes before your run can provide an extra boost. Eating too close to a run can lead to GI discomfort and an uncomfortable heaviness therefore lighter, easy to consume foods are best in that window before heading out.
Intra Run Fueling: If you are running for over an hour, consider consuming easily digestible carbohydrates such as gels, chews, or sports drinks during your run to maintain energy levels. Carbs should be consumed at a rate of 30-60 grams per hour. There are many different products on the market therefore it may take trying a few different options to see what is easiest for you to get down while on the move.
Post-Run Nutrition: After your run, refueling with a meal or snack that contains carbohydrates and protein at about a 3-4:1 ratio respectively is appropriate. This can help replenish glycogen stores, aid in muscle recovery, and help prevent “crashing” or excessive fatigue throughout the rest of the day.
Recovery:
Recovery is essential to help your body bounce back from running in the heat. Follow these tips to help optimize recovery:
Cool Down: After your run, take time to cool down with a walk and gentle stretching. This helps your body transition from exercise to rest by controlling blood flow back to the heart and accelerating recovery of lactate in the blood.
Rehydrate and Replenish: As mentioned earlier, rehydrate and replenish lost fluids and electrolytes. Eating a meal or snack with protein and carbohydrates will help with recovery.
Rest and Sleep: Give your body time to recover by getting enough rest the night following your run in the heat. Aiming for 7-9 hours of quality sleep per night to allow your body to repair and regenerate.
Listen to Your Body: Pay attention to how you feel during and after your run. If you experience fatigue, dizziness, or nausea, take it easy and allow yourself more time to recover. If this is excessive or not relieved with rest and fluid replacement, seek medical attention in case of heat illness.
Choose Cooler Times of Day: If possible, run during cooler parts of the day, such as early morning or evening, to avoid the hottest temperatures.
Wear Appropriate Clothing: Opt for light, breathable, and moisture-wicking clothing to help keep your body cool, especially if going out at hotter times of the day.
Monitor Your Intensity: Running in the heat can be more challenging, so consider reducing your pace or intensity to avoid overheating. In general, heart and breathing rates increase in the heat and it takes at least 14 days for your body to acclimatize and to learn to cool itself more efficiently. It can be helpful power walk breaks during your runs if you notice your heart rate shooting up too high and gradually increase your exposure to higher temperatures during training.
Conclusion:
Transitioning to running in the heat requires careful attention to hydration, fueling, and recovery to maintain performance and prevent heat-related illnesses. It is essential to listen to your body and take the necessary steps both prior to, during and following your runs so that you can continue running and training safely and comfortably even in higher temperatures.
Comments