Perhaps you are one of those runners who have come into the summer months with a solid base and maybe even some speed training. Yet as it has gotten hotter you find your runs feel sluggish and a bit “off.” It seems like the harder you push yourself the worse you feel.
Well I’ve got good news and bad news for you! The bad news is that you are going to have to back off and help your body acclimate to the hotter temperatures. The good news is that the more fit you are the quicker you will acclimate!
Here are 5 Tips to Help You Get Acclimated Quickly and Safely
1. Be patient and give yourself time. It takes approximately 2 weeks to get fully acclimated to running in the heat. In my previous post 5 Reasons to Acclimate to Running in the Heat we talked about the benefits of giving your body time to adjust to the heat. Trying to acclimate too quickly can be dangerous and could even cause you to collapse.
2. Expect to be slower. I know that is not what you want to hear. But if you know that going into the process, then you don’t have to beat yourself up for running a 9:45 pace instead of your usual 8:40s! Your heart is working harder to pump more blood to the skin to keep you cool. This can easily bump you out of your training zone so it’s important to slow down. You can expect your heart rate to increase as much as 5 beats per minute faster than when you train in cooler weather. Its okay, I promise! Your heart is doing what it is supposed to be doing so help it out and slow down!
3. Gradually increase the duration and intensity of your workouts. The first 5 days are the most critical and account for 60% of the acclimation process. Not only should you slow down, but it is in your best interest to reduce the intensity of your workouts to help your body adapt quicker. As you start to feel stronger you can experiment with varying the intensity and see how your body reacts. If you are unusually fatigued or short of breath, dial it back down or even take a walk break. Yes it’s true, someone might actually see you walking. Instead of feeling humiliated, think of the great example you are setting by listening and taking care of your body!
4. Adjust your schedule. We make a lot of sacrifices to run and to race and this is just one of them. If you have been running at 8:30 or 9 in the morning you are going to need to find away to get your run in before 7 am. If you have been lacing up your shoes and hitting the road after work you will need to eat a light dinner earlier and run later in the evening. An added benefit to adjusting your schedule: getting to see the sunrise or sunset!
5. Keep hydrated throughout the day. In an effort to keep you cool, your body will sweat a lot more when running in the heat. It is extremely important that you not only replenish what you lost through sweat, but that you start your runs well hydrated. Make a practice of conducting a sweat test by weighing yourself before and after your runs to get an idea of how much fluid you are losing and need to replace. For your post run weigh-ins you will need to remove your sweaty clothes to get an accurate number. You should drink 16 ounces of fluid for every 1 pound lost.
In addition to hydration, keeping your electrolytes in balance before and after you run will aid the acclimation process. Your body will work more effectively if it has the right nutrients from which to draw.
Now it’s your turn! Leave a comment below and share how you get yourself used to running in the heat.
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