The Summer Swelt: Training in the Heat
Dorothy, we, as in me, myself and I, are not in our 20’s, heck our 30’s anymore!
I ran the B.A.A. 10K this past weekend and after three years of the course being closed due to COVID-19, it was so amazing to be back! But one thing was very apparent: I cannot just go out and race in the heat as nonchalantly as I did in earlier years. I love summer running, but it was HOT.
With training abuzz for many fall marathon events, especially our BMW Berlin Marathon and TCS London Marathon trips, now is a good time to share top tips on running in the heat!
Standing in the start corrals at the 2022 B.A.A. 10K - June 26th
TOP TEN TIPS FOR RUNNING IN THE HEAT
Run early in the morning. Get out before the sun rises and the heat ramps up! A lot of our runners from Arizona, Texas and Florida are used to these early mornings. While I am NOT a morning person, if I get up, get out and get it done - it is always a great way to start my day. TIP: If running in the dark - be sure to wear reflective gear. Click HERE for a list of some great products!
Hydrate. During the summer months, make sure you consume a healthy amount of water and electrolytes each day. Prior to and during the race, make sure you hydrate at each water stop. We also recommend that you sparingly use a cup to wet your pulse points, back of neck, wrists and forehead. This will help to cool you down while you are running. TIP: Before the Boston Marathon, my friends and I (don’t ask me why) had a tradition to shout from each stall that our pee was close to clear (we shared a close camaraderie, as runners do). So, if inclined, see if you pass our test.
Ice Hat. To the point above, if anyone on the course has ice (check coolers), putting a handful under your hat can work well for a bit. I have also taken a piece to suck on (please do not choke) for a few miles. Even better if you can find a popsicle on course!
Dress for the weather. Wear shorts, loose tanks, thin socks - all of your clothing should be thin, breathable and sweat wicking. Wear the gear that functions the best for the forecast. I am a big fan of shorts. I know they do not work for everyone, but if you can wear them - go for it (recommendations for chafing products HERE). Function over fashion! Your body is going the distance, wear what helps it get there the best.
Wear light / reflective colors. I love our FIT tanks, the black/bright aqua stands out so well for spectating. You know what else the shirts stand out so well for - the sun! They are like a beacon for sunlight. Be sure to wear light colors that reflect the suns’ rays - whites, light blues, pastels, etc. Note to FIT: source some light color gear for 2022!
Love my Balegas!
6. Feet. Avoid blisters. While running through that sprinkler is a good idea - just make sure your feet do not get soaked. I also swear by my Balegas - silver , blister resist or ultralight are great options!
7. Sunscreen. Protect your skin. Apply sunscreen before racing. Be sure to choose a quick dry, high SPF, product. See Runners World Review. TIP: From personal experience, be careful not to have any lotion that may run from your forehead into your eyes.
8. Sunnies. The whole back half of the 10K was into the sun. I just squinted the whole time I raced. My head didn’t need that stress. To avoid squinting, wear sunglasses or a hat. TIP: We love anything from Goodr!
We highly recommend our FIT Goodr sunnies!
9. Salt tabs. You can lose a lot of salt when running, especially on hot days. During races salt tabs work magic and help replenish loss electrolytes & help to rehydrate the body better. My favorite product is SaltStick. I used the capsules for the World Marathon Challenge & have never looked back.
10. Shade. Find shade on the course where possible and run in it! Getting out of the direct sunlight can help make the air feel 10-15 degrees cooler than it is. Also, give yourself some moments to walk. It can help you regroup and reenergize.
Team FIT - Beacons in the Sun
These are the top ten tips rattling in my head as I rotated the shoulda, coulda, woulda, didn’t prep while running this weekend. It wasn’t my best performance, but this sun run was a great start to summer racing and for set my training tone for the BMW Berlin Marathon.
My buddy Ron at the finish line.
At the finish, I ran into a good friend, Ron Kramer, who works for DMSE Sports, the event management team for the 10K. As I stood with fiery red cheeks, schlepping my overheated self along the finisher shoot, mentioning the HOT weather to him, he said “In 1976 [sidebar: Ron always has a story - it’s awesome] at the Boston Marathon, you know the race…it was the infamous ‘Run For The Hoses’ year…I ran. The sun was blazing at 100F [at this point I realize my hot 10K was peanuts; note: squash complaints from the gallery]. My buddy and I had a pact: we would run together, but if one of us got sick, the other would continue on. About Heartbreak Hill, my buddy stopped so I went on alone. Now, in those days, the finish line was at the Prudential Center. Well do you know, I turned that corner [Hereford St. & Boylston St] with the finish line so close, and all of a sudden I feel this presence on my back, it was my buddy. Here is a picture of him racing up on me. In the medical tent in the hills on a blazing hot day and he’s racing me at the finish. Could you believe it?”
“So…who finished first,” my friend asked.
“According to the books, he did…but that has been a point of contention for many years.” I love Ron.
Ron’s buddy catching him at the Boston Marathon finish line in 1982.
The best [and worst] thing about training outdoors is the element of weather. Where would that story be without the heat? I tell my runners’ that while the heat makes training harder, it also makes you stronger. Fall Marathons have been known to have some scorchers, think 2007 Chicago Marathon, but, if you train outside in the elements and prepare wisely for them, come race day you will be ready for most conditions.
So let’s hope for some perfect weather days for training this summer and racing this Fall. Let the sun set the tone & see you at the start line! Happy running…