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6609 Views 19 Replies Latest reply: Jun 22, 2011 3:45 PM by Julie Ann Hackett RSS 1 2 Previous Next
caniseetoo Amateur 34 posts since
Mar 29, 2011
Currently Being Moderated

Jun 1, 2011 4:24 PM

How do you acclimate for running in the heat?

I just read this on another thread and I didn't want to thread-jack so I'll ask here.  I have noticed that I am miserable in the heat and humidity but I live near Philly so I am dreading the summer.  I am a teacher so I will not be getting up so early in the summer to run.  How can I get myself used to running in the heat?  Shorter runs?  slower times?  How do I go about it? 

 

Also, I signed up for the Philly 1/2 in November and I'm scheduled to begin my training program August 1st.  Of course, I'd like to have a very good solid base built up before then, which means lots of summer running.

 

I'll take any and all advice.  Thanks!   Ruth

  • lenzlaw Community Moderator 10,271 posts since
    Jan 18, 2008
    Currently Being Moderated
    1. Jun 1, 2011 5:02 PM (in response to caniseetoo)
    Re: How do you acclimate for running in the heat?

    Yeah, I hate these sudden changes in temperature (I'm in the Philly burbs too).  Part of acclimating is just running in the warmer weather.  Stay well hydrated, slow down, try to run early, look for shaded trails or the shady side of the street, don't be afraid to walk, or even cut a run short on a really bad day.  You will get more used to it after three or four weeks.

     

    Len





    Len

  • emiss Pro 70 posts since
    Feb 7, 2011
    Currently Being Moderated
    2. Jun 1, 2011 5:10 PM (in response to caniseetoo)
    Re: How do you acclimate for running in the heat?

    I'm in the same boat as you; in New Hampshire we went from months of cold, wet weather to an instant 85 degree heat wave.  I'm getting all kinds of good advice myself, but so far the best I've gotten is to just take it slower and understand that you'll be running at a different pace.  I have a Garmin GPS watch and I really need to train myself not to look at it the same way I did in the spring.  I have it set to alert me if I drop below a 12mm and I think I need to reset it to just chill out and let me just run at whatever my body wants me to run at.  It's hard because I like to see my time improve but I can attest that there's nothing even remotely fun about heat exhaustion so I'm taking every bit of advice very seriously.





    Completed Races:

    3/19/11 Holy Grail 5K 36:20 (First 5K)

    4/10/11 Wellness 5K 30:48

    4/23/11 Stonyfield 5K 30:28

    5/7/11 Dover 5K: 29:39

    5/23/11 Get Fit in May 5K 29:44

    5/29/11 Redhook 5K 29:32 (PR)

    6/11/11 Market Square 10K 1:08:40 (First 10K)

    8/18/11 Saunders 10K 1:07:35.49

    9/5/11 St. Charles Childrens' Run: 29:54

    9/10 Fox Point 5 Mile: 49:03

    9/25 Holy Grail 5K: 32:33 (with bronchitis)

    10/9 Great Island 5K 32:54.23 (still with bronchitis)

    11/13 Seacoast 1/2 Marathon: 2:31:39 (1st 1/2 Marathon)

    1/1/12 First Run 10K 1:4:45 (PR)

    2012 Races:

    2/19/12 Half at the Hamptons 2:28:18 PR

    3/24/12 Holy Grail 5K 28:17 PR

    4/21/12Whale of a 5K (first trail race) 30:24

    3/30/12April Fools 4 Miler 36:39 (9:10mm)

    6/12/12 Margaritas 5K 27:52 (9mm) PR

  • lenzlaw Community Moderator 10,271 posts since
    Jan 18, 2008
    Currently Being Moderated
    3. Jun 1, 2011 6:17 PM (in response to emiss)
    Re: How do you acclimate for running in the heat?

    One nice thing about running in the heat is how fast you feel when the cooler Fall weather arrives.

     

    Len





    Len

  • Surfing_Vol Legend 848 posts since
    Nov 6, 2007
    Currently Being Moderated
    4. Jun 1, 2011 6:39 PM (in response to caniseetoo)
    Re: How do you acclimate for running in the heat?

    The only way to acclimate is to run when it's hot.

     

    I normally run at 5:30 am.  I took a short run today (National Running Day) when I got home from work about an hour and a half ago.  It was still 87 degrees.  Since I knew that this was a short run, I scorched it (relatively speaking; the legs aren't nearly as fast as they used to be).  The funny thing is, I didn't feel any worse than when running at 5:30 am when it is *only* 70 degrees (and REALLY humid).

     

    I used to run everyday, Monday through Friday, at lunchtime.  The key thing is to hydrate properly before and AFTER running.

     

    Good luck.





    Presentation1.jpg

    Surfing Vol

    "Victory through attrition!"

    Charleston Half-Marathon 1/15/2011 -- 1:52:03

    The Scream! Half-Marathon 7/16/2011 -- 1:56:00

  • Marykb Legend 1,347 posts since
    Jan 16, 2008
    Currently Being Moderated
    6. Jun 2, 2011 6:32 AM (in response to caniseetoo)
    Re: How do you acclimate for running in the heat?

    +1 to everything Len said.  Especially the part about how "fast" you feel come Fall!  The Atlanta Marathon/Half Marathon is in November which has us training through the heat of the summer.   Come race day, it is a nice, cool day and PAYOFF time!  (I guess this is similar to training at high altitudes, then racing at sea level.)

     

    I am acclimating right now since our temps have just soared to the 90's here in Ga.   I am running my "summer pace" and getting out as early as possible.  I have a shady route that I prefer for most summer runs.   Keep in mind, too, that humidity is more of a devil than the actual temperature and the humidity is usually lowest first thing in the morning.   Acclimating is as simple as just running in the heat until you get used to it.  Just remember to keep your pace down, take more frequent breaks if necessary, and use good common sense to stay cool and hydrated.





  • Joseph Tree Legend 378 posts since
    Oct 22, 2010
    Currently Being Moderated
    7. Jun 2, 2011 8:40 AM (in response to caniseetoo)
    Re: How do you acclimate for running in the heat?

    You might try to flex a little on the "No AM running" decision, if only for your longer weekend runs.  Also, look for SHADY courses.  Can you get to Wissahickon Park? Also, I love parts of the Schuylkill River Trail up near where I live by Valley Forge Park for afternoon runs with great shade.

     

    Stay away from those runs you know will be like running in a bloody oven.  There are the runners you see and admire running at lunch time - good.  Then there are those whose sanity I wonder about who choose the hottest, most heavily trafficked courses at the busiest time of day.  Oye!

     

    You will get experience and find your way through this change in the seasons.  We all have had to learn how to cope and how our bodies adapt.  Last summer, which had a LONG stretch of brutal, hot weather, I had some of my best runs, and the most memorable.  I hit the trail along the Delaware Raritan Canal by Trenton before work at 05:30 and would be awash in sweat.  I'd then cool off by swimming in the river before getting to my office for 07:00.  The rest of the day was easy!

     

    Have fun and run safely!





    Barefoot / Minimalist Runner

    ...not maintaining this these days..

    07/29/2012 Marsh Creek Raptor Run 10 Mile Trail Race

    07/15/2012 Quadzilla 15K Trail Run, Trexlertown, PA 1:37 (2011, 1:49)

    04/29/2012 Lehigh Valley / St. Luke's HM, 1:43:15 (2011, 1:54:20 )

    03/19/2012 Kutztown Fool's Run 10 Miler, 1:18:15 (2011, 1:30:20)

    02/26/2012 Ugly Mudder 7.2 Mile Trail Run, Reading, PA 1:20

    11/27/2011 Dirty Bird 15K Trail Run, Birdsboro, PA 1:40

    10/08/2011 Lehigh Gap Nature Center 10K Trail Run (6.38 miles), 59:20 (10/07/2012)

    Started running (again) May 5, 2010

  • Dreamstate Legend 278 posts since
    Dec 1, 2009
    Currently Being Moderated
    8. Jun 2, 2011 10:31 AM (in response to lenzlaw)
    Re: How do you acclimate for running in the heat?

    In the past, I would workout and run as consistently as anyone during the fall and winter months and just come to a complete stop when the summer arrived. This year I'm pushing through the summer and trying to adjust to the warmer weather. This thread is extremely helpful! I ran my first 10k on Monday in 90 degree heat and did all the things that Len listed to help me to get through it. It works!! I hope to get faster and stronger as the summer moves on.





    Completed Races 2012:

    Rock and Roll USA Half Marathon, 02:54:26 (1st run POST injury)

    Cherry Blossom 10-Miler, 01:49:00

    ====================================

    Upcoming Races 2012:

    IronGirl Half Marathon, 4/29/12

    Frederick Half Marathon, 5/6/12

    Atlantic City International Sprint Tri, 09/17/12

    Rock and Roll Philly Half Marathon, 09/18/12

    Baltimore Half Marathon, 10/13/12

    Marine Corps Marathon, 10/28/12

    ING NYC Marathon, 11/4/12

    ====================================

    Personal Record from 2011:

    Teach, Learn, Play 5k, 10/02/11 00:26:57 (PR)

    Marine Corps Marathon 10k, 10/30/11 01:05:38 (PR)

    Baltimore Half Marathon, 10/15/11, 02:24:15 (PR)


  • flamomof3 Legend 1,927 posts since
    Dec 14, 2007
    Currently Being Moderated
    10. Jun 3, 2011 12:00 PM (in response to caniseetoo)
    Re: How do you acclimate for running in the heat?

    I'm really feeling the heat in florida! I went on a 5 mile this morning and it took everything I had to finish

  • Joseph Tree Legend 378 posts since
    Oct 22, 2010
    Currently Being Moderated
    11. Jun 4, 2011 7:42 PM (in response to caniseetoo)
    Re: How do you acclimate for running in the heat?

    C2,  Great that you are interested in BF style running.  Please do your homework first, though.  There's a lot more to the whole thing than just what's on (or off) your feet.  The essential change is in your form and the benefit derives from how much gentler you can be on your legs, back and feet.  Read up before you try it.  Even more important, try a little really bare BF running just to see how it can sound and feel when you run softly.  Look up sites with good "How to" info like "the Barefoot University"  and the Barefoot 101 section of the Barefoot Runners Society.  Trust them when they tell you that grass is NOT the place to try your first steps, rather,- find a nice paved trail.  The trail along the Schuylkill, either side, I guess, would be lovely.

    After you decide to learn how to develop a new running style, if you do so, understand that changing to a mid- or forefoot strike requires a whole new set of muscles and will make you use parts of your feet you've never stressed before like your plantar fascia and your calves and Achilles tendon.  It will take your body a while to "retool."  You will need to be patient, but it's worth it, in my opinion. 
    Good luck!





    Barefoot / Minimalist Runner

    ...not maintaining this these days..

    07/29/2012 Marsh Creek Raptor Run 10 Mile Trail Race

    07/15/2012 Quadzilla 15K Trail Run, Trexlertown, PA 1:37 (2011, 1:49)

    04/29/2012 Lehigh Valley / St. Luke's HM, 1:43:15 (2011, 1:54:20 )

    03/19/2012 Kutztown Fool's Run 10 Miler, 1:18:15 (2011, 1:30:20)

    02/26/2012 Ugly Mudder 7.2 Mile Trail Run, Reading, PA 1:20

    11/27/2011 Dirty Bird 15K Trail Run, Birdsboro, PA 1:40

    10/08/2011 Lehigh Gap Nature Center 10K Trail Run (6.38 miles), 59:20 (10/07/2012)

    Started running (again) May 5, 2010

  • Justanoldman Amateur 10 posts since
    May 3, 2011
    Currently Being Moderated
    12. Jun 5, 2011 8:11 AM (in response to caniseetoo)
    Re: How do you acclimate for running in the heat?

    I live in Arizona and try to run as early as possible to avoid the heat. Several years ago, I had a work schedule that forced me to run later in the day with temps over 100. I would soak my self with the hose dripping wet and run with a soaked hat as well. This helped considerably. After about 25 minutes, I was completrely dried out and ready to quit, unless I got another soaking. Of course, it's a dry heat here in AZ. If you live on the east coast with the humidity, it is not as effective.

  • nowirun4fun Legend 208 posts since
    Oct 22, 2010
    Currently Being Moderated
    13. Jun 10, 2011 9:49 PM (in response to caniseetoo)
    Re: How do you acclimate for running in the heat?

    Philly here too.

     

    Only way to acclimate to the heat is to embrace it.  Every night this week I've had to hear from my wife what a nut I was for running in this heat.  Tonight had a 4 mile race in west chester and I'm darn sure glad I was as ready for the 97 degree heat as I could be.

     

    I deal with it mentally pretty simply.  I hate the winter with a passion.  I find that makes it a whole lot easier to enjoy the heat that everyone else likes to cry about as soon as it arrives.

     

    All that being said, you do need to be careful.  More than once I've probably took it just a litte close to the edge of the cliff.  Haven't gone off it yet...

  • mmattson092 Rookie 3 posts since
    Dec 10, 2002
    Currently Being Moderated
    14. Jun 11, 2011 5:21 PM (in response to caniseetoo)
    Re: How do you acclimate for running in the heat?

    Yes, running in the heat takes getting used to. What works for me is to make a course with about a mile loop in which I can keep a cooler with a frozen water bottle, a refrigerated spray bottle full of water, and a bag of ice cubes. Once I complete a loop, I spritz myself with water, stick an ice cube down the front and back of my sport bra and take a good drink of water. Then off to do another loop. In the past summers, I have even frozen my sport bra, it really does help.

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