Running in Summer Heat

I have had several people ask me recently how I run in the summer heat.  We just had the first official day of summer, and we are already hitting heat indices of well over 100 here in Houston.  In fact, it's only noon and already feels like 105!

I must be honest, I am certainly not a professional at running in the heat.  There have been summers that I just can't deal and run on the treadmill.  But, the last two summers I think I have finally figured out what works for me.  So, I hope that my tips and tricks might help you with your journey of trying to maintain some cardio base during the summer!

The top thing that has worked for me, by far, is consistency.  Heading into the summer months with a solid base of consistent outdoor runs has been vital.  It helps my body to slowly adapt and adjust to the extreme temps.  The summers I have struggled the most are the ones that my spring runs were not consistent.

If you already have a solid running schedule, then here are my tips/tricks that help me survive!

• Hydrate!  When I say hydrate, I mean above and beyond!  I always run with a water bottle, drink ample water in the morning, and replenish when I'm through.  It is extremely important to re-hydrate with electrolytes as well, not just water.  My preferred brand is Skratch!
• Get up early, or head out late.  I try to wake up extra early in the summer time.  Running before the sun has had time to heat the pavement too much helps keep it more bearable.  If early mornings aren't feasible, try late in the evening when the sun starts to set.  Avoid running at the heat of the day - from 1 to 4 in the afternoon.
• Cooling clothes.  I always wear moisture wicking running clothes, but also try to wear lighter clothes.  I always regret running in a black tank!
• Wear a hat.  I'm probably in the minority here, but I do not like wearing hats when I workout.  BUT, in the summer time, I like to take a running hat and wet it then freeze it.  When I put it on in the morning, it provides some relief when the sun first hits!
• Slow down.  This one's hard from me to accept, but is inevitable.  The hotter it is, the higher your heart rate will be when trying to maintain your usual pace.  This one isn't a set formula, but I usually slow down my pace anywhere from 30-60 seconds per mile depending on just how hot it is.  Sometimes I have to incorporate walk breaks as well because it's just too hot and humid here!

Well, I hope these tips and tricks help!  I'd love to hear your tips; I'm always open to trying new things if it means making running more bearable in Houston!