The summer months are here which means running in the heat, humidity, or both! It means early morning runs, runs when the sun goes down, slowing down your pace, and hydrating! From running in the blazing sun and 120 degree summers of 29 Palms, California to the 100% humidity and 90 degree summers of Quantico, Virginia; I have picked up a few tips and tricks to adapt to summer running. I am excited to share them all with you.
As always, listen to your body and know the signs of heat exhaustion and heat stroke. Safety is top priority and there is no shame in walking or taking a break to cool down. Here are my tips for staying cool in the heat:
1. Wear light weight clothing that is moisture wicking and breathable.
2. The sun can drain you quickly! Try to run early morning or after the sun goes down. If possible, plan routes that include shade. Wear a visor or sunglasses, squinting in the sun can cause headaches.
3. Cooling towel – These are great to wear around your neck and on your shoulders to keep you cool. I fill my sink with ice water and soak the towel while I load up the car and get the kids buckled up. It’s ready for me when I’m ready to go! Just squeeze it out some and toss it in the car, no need to bring extra water to soak it at a run. It’s cold but not dripping water on you! I especially loved this while I was pregnant.
5. Frozen grapes – I learned this trick at a race. It was the Long Beach Marathon and that weekend was a freak heat wave. People even came out of their houses spraying hoses! One that I ran by was giving out frozen grapes. They were delicious! Plus, grapes are all-natural, simple carbs. Stick these frozen goodies in a Ziplock for mid-run fuel.
6. Water at races – A great tip from a friend for water stations at a race was to take two. One to drink and one to dump on your head or soak your visor with! Just make sure it's actually water before you pour!
7. GLIDE – more sweat = more chafing. I will leave it at that.
1. Spray fans and stroller clip fans – I found these fans which have safe fan blades for my two older kids. Not only does the fan keep them cool, but it also sprays water which they love! For my younger one, I found a clip on fan that I can attach to the stroller.
2. Frozen sponges/water bottles for stroller – You can purchase cheap sponges, wet and freeze. Stick it in a Ziplock bag and put it in the stroller on the sides or back of your little one to stay cool. Or you can do the same with a water bottle. Freeze one that is about half full.
3. Meeno baby cool pad – I do not have one of these, but saw a video on it and looked interesting.
I hope these give you ways to still get out there and run, especially if you are training for a fall race! What has been working for you to stay cool this summer?!