Wednesday Workout Wisdom 02: Running In Hot Temperatures

Today's tip: Running In Hot Temperatures

Running outside in the summer can be tricky. The temperatures can get quite hot depending on what area you live in, and this summer has been unusually hot for a lot of areas. High temperatures don't have to prevent you from getting your run in. Just like running in cold weather, if you take proper precautions it can be done.

Keep an eye on the UV index and the humidity. These are two factors runners don't usually check before going out for a run, but should. The higher the UV index rating, the stronger the sun's rays are. The Environmental Protection Agency (EPA) has a very informative page that details what action to take for each of the different ratings. High humidity makes it difficult for the body to sweat and stay cool. I use the Yahoo weather app on my phone to check what both the UV index and humidity ratings are, so I can plan accordingly for my run.

Dress appropriately! Wearing a hat can help protect your head and face from getting sunburn. It can also help keep the sun out of your eyes. I recommend wearing a wide-brimmed hat or baseball hat but only if it fits snugly and won't fall off during your run. Also make sure the hat has good ventilation and 'breathes'. Wearing sunglasses can also help keep the sun out of your eyes. Make sure to check for UVA and UVB radiation protection on your sunglasses, because your eyes can also get sunburned. Got to keep those eyes protected!

If you're going to be running outside, make sure to put on some sunscreen. Some people may say this isn't necessary. With all the known problems that could happen from too much exposure to the sun, it's better to be safe. Why take the chance of getting skin cancer, wrinkles, brown spots, or having any other skin related illnesses that could have been prevented? Having a deep tan might look cool, but it's not worth the health risks. Make sure you have at least SPF 30 sunscreen to help prevent damage to your skin. Don't forget to apply it to your face, ears, lips and nose too. If you're not wearing a hat and have short or no hair on your head, apply it to your scalp as well. The sun can burn any area of exposed skin, and depending on how long you are running, you might need to reapply it. I've found spray suntan lotion works well. I make sure to apply it before I go outside so I can easily see any areas I might have missed.

Drinking more liquids on hot days is a no-brainer. You got to stay hydrated! Water is the preferred drink for most runners. However, have some Gatorade or Powerade depending on the length of your run to help get some electrolytes in your body. To make things easier for runners, there are a lot of running belts or hand held water bottles that can be used during your run. Some of these have belts and hand held bottles that come with a zipper pocket that lets you store your phone, keys, or I.D. to help keep everything in one place during your run.

Some runners consider their dogs to be their four legged running partners. Running is a great way to exercise with your dog, but just like humans, they can also get heat injuries. One of the biggest ways to help your dog is to make sure they stay hydrated. You can pour water out from your water bottle for them, or you can get a dog pack your dog can carry on their back during the run. A dog pack usually has a collapsible dishes or bowls to pour water into for your dog.

These are just some of the ways to run safely outside, always remember to use your best judgement and be safe!

Is It Too Cold To Run Outside?

Cold weather. A runner's nemesis. Some runners decide to run outside year round regardless of the temperature. Then there are other runners who have a 'cut-off' point, where when the temperature outside hits a certain mark, they stay inside and run on a treadmill. 

Running outside when it's cold outside can be done - if done correctly. There are a lot of different tops, bottoms, socks, and shoes that can make running in the cold possible. Most people start by making sure they have enough layers on. This doesn't mean throwing on a bunch of clothes and heading out the door. 

Proper layering means having several thin layers of clothing. This doesn't just apply for tops. This applies for tops, bottoms, and socks too. The material of the layers is important too. Try to have top and bottom layers that wick moisture away; stay away from cotton. Cotton doesn't insulate that well and it absorbs the moisture making it heavy. For socks, wool is a good material to look for. Same thing with cotton applies to socks; not a good idea if you can help it. The final piece of layering is to have a top and bottom on with a protective shell. This would be some kind of waterproof windbreaker or shell that helps shield you from the wind and elements. Look for protective shells made of Gore-Tex or nylon material. Those materials do a great job of blocking the wind and keeping moisture out.

In addition to layers, you need to cover as much skin as possible. This means making sure you have a hat and gloves. If the weather is really cold, some runners wear a balaclava running mask. The balaclava looks like a ski mask that is made of material that wicks moisture away.

Depending on the conditions of where you want to run, there may be snow or ice on the ground. You could wear your regular running shoes and still have a good run. If think you need something that will help grip the ground better, there are a few possibilities. Some people will insert small screws into their shoes (kinda like sprinter's spikes) to help give them more traction. There are also things you can buy that slip over your running shoes that have spikes on them. Another option is to buy trail running shoes and wear those when there is snow and ice outside.

When there is cold weather outside, runners are faced with the question 'do I want to run outside in the cold, or stay inside and run on a treadmill?' Knowing how to dress appropriately and what materials to look for with clothing can help make running outside in the cold possible.

Lack of Daylight and Cold Weather

With the end of the year quickly approaching, that usually means less daylight hours and colder weather. Though these two things might keep most people indoors and not want to exercise, it doesn't have to be that way if you prepare for it.

Let's take a look at the lack of daylight issue. Throughout the year, there are people who run when the sun isn't up. They're able to do this because they prepare for it. This might mean looking for a new running route. I recommend finding a route that has streetlights or neighborhood that has house lights on to help light up your path. Another alternative is to get a headlamp to run with. This will help light things up in front of you. Something to keep in mind with running when it's dark out - you have to watch where you are running AND make sure other people can see you. Having all black clothes on with no reflective material isn't the best option.

Onward to the cold weather issue. This one can be a bit more tricky to handle. There are some diehard runners who will run outside in any temperature. There are also some who draw the line when the temperature hits freezing. How cold it is outside shouldn't steer you away from hitting the road. All you need to do is dress appropriately. This is the same thing when running outside in the middle of summer. With running when it's cold outside, you need to dress in layers. I recommend staying away from cotton, at least as your base layer. I'd go with a compression shirt as your base layer. These are relatively cheap and easy to find at most stores (~$20). For your outer layer, I'd go with a wind breaker to help prevent the wind from hitting your core. The in-between layers, that can be anything you feel is necessary to help keep you warm. Depending on how cold it is outside, don't forget to wear a hat and gloves too. If you get too hot, you can always take these off during your run.

There is a lot more that can be said about running in the dark and cold weather. Hopefully this will at least help show you that it is still possible to get out on the road and get some miles in.