Tips for running in the heat

Heat index expected to hit 105 degrees Thursday
Posted at 5:29 PM, Jul 13, 2016
and last updated 2016-07-13 17:29:20-04

Let me preface this by saying that training in the winter for a race is no walk (run?) in the park.

Both of the full marathons I’ve run have been in the spring, which means training through snow and ice and planning all of my weekend long runs around inclement weather. It’s stressful enough that I’ve promised myself the next marathon I run will be in the fall.

No more marathons are on the horizon for me quite yet, but I am running a half-marathon in Virginia on July 31, plus two 10-milers and the Annapolis Running Classic half-marathon in November.

You can get 15 percent off your entrance fee for either the 10K or the half-marathon in the Annapolis Running Classic through Friday—just use the code ALLISON16 when signing up. Afterwards, it’s 10 percent.

RELATED: You never forget your first half-marathon

So, I’m still running a lot and I’ve been reminded of the downsides of summer training, too.

I mean, duh. It’s very hot and humid in Maryland in the summer, making it easy to overheat and get dehydrated on a run! But I’ve found a few things that make the training runs less miserable.

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Don’t run in the middle of the day. Seems kind of obvious, but I don’t like getting up early on the weekends, so sometimes I procrastinate and end up going out to run in the early afternoon, when the sun is glaring down on me. I always regret it. Running at dusk works, too. Or you could always hit the treadmill in a climate-controlled environment (not recommended for long runs unless you have a great podcast or audiobook to get lost in!)

Don’t forget sunscreen! Be safe and make sure you are protected from the sun’s dangerous rays.

Wear moisture-wicking clothes. You’ll still sweat, but at least your clothes won’t be stuck to you.

Sometimes water just isn’t enough. Staying hydrated is a must, but sports drinks will help replace the electrolytes you lose through perspiration. I like Nuun hydration tablets, which I use to flavor my water. They come in all kinds of flavors and the sodium, potassium, magnesium and calcium are believed to prevent cramps, help muscles function and burn energy efficiently.

Don’t run as fast. Seriously. If it’s 100 degrees outside, it’s OK to run a little more slowly than usual.

The heat index in the Baltimore area is expected to hit 105 degrees on Thursday. Train safely!

RELATED: Code Red heat advisory issued for Thursday

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