Friday, July 31, 2015

Fitness Friday - Dealing With the Heat

This heat...ugh. I've about had enough! Here in the south, we've been experiencing ridiculous heat indexes and crazy humidity over the past few weeks. Fall can't come soon enough!  Although I do own a treadmill, I much rather run outside...so I've had to do a little improvisation here over the past few weeks in order to keep up my regular training schedule. Thankfully, Jeff Galloway has a few tips to share for dealing with the heat! Enjoy!



Training through the summer can not only be grueling, but down right dangerous. 

Here are some tips to train safely and as comfortable as possible in the hot summer months:
  • Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F ( every 2.5C above 14C)

  •  When the temperature is over 70F (21C) you may take a 5 minute “cold shower break” every 25-30 minutes to keep cool.

  • Try to complete your run before the sun rises above the horizon.

  •  More frequent walk breaks during hot weather can lower body temperature increase.  If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26C) drop to 60 sec run/30 sec walk or 30/30
  •  When you start to heat up more than normal, take a longer walk in a mall or indoor AC building

  •  Pick shady courses on hot days

  •  Don’t wear a hat!  Pour water over your head

  •  Have an indoor alternative—treadmill, etc

  • Run in the deep end of the pool, using a flotation belt

Of course, hydration is ALWAYS key!  I've really upped my fluid intake over the past week and I've noticed a difference! 

Thanks for the tips, Jeff! 

What's your favorite way to beat the heat with running during the summer months?


Disclaimer: As a Jeff Galloway blogger, I received these tips to share with you - no compensation was exchanged.

12 comments:

  1. Ha, we both shared Jeff's tips today! My favorite way to beat the heat is to jump in the pool after my run!

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    1. The tips came at the perfect time, too! :) Love that you can jump in the pool after your run...that sounds so refreshing!

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  2. I am so ready for some fall running too! I'm trying my best to run either super early in the morning or super late at night. I've determined that it's not the actual heat that gets to me, but it's more so the sun.

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    1. I understand that completely. It's the humidity here that gets me. Sometimes it's just so hard to breathe!

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  3. I make sure to drink lots of water in the summer so I am always hydrated. This heat is no joke lately! Ugh!

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  4. I hear you about this heat. I did 20 minutes of intervals yesterday and that's all I could muster.

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  5. I did not know that about the hat. I will make sure and leave mine behind tomorrow am. Thanks for passing these tips along.

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    1. Welcome! :) A visor is a good idea to use...keeps the sun out of your eyes and doesn't trap in heat!

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  6. I run before work & get up early on the weekends. Only way I can tolerate running in this weather.

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    Replies
    1. Exactly! No way I could run in the afternoons!!

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