With summer approaching running safely in warm weather becomes important again. Over the last two weeks the temperatures in central Europe where quite high, on some days even over 30 degrees. Therefore we as runners need to adopt our training according to the outside conditions.
If training for a race mid September to end of October, summer is the time to build up the distance and also incorporate faster running. Many of us use AI lately to get tips and advice, even when it comes to running. So I decided to ask Chat GPT to provide tips for running safely in warm weather.
I will go through the tips provided, will let you know how I adopt and what works best for me while running on hot days. As always: these are things, that work for me. You might find them useful. Make sure to try out a few of them and incorporate into your running schedule those, that will fit your running.
The AI generated tip is in italic, below each one you will find my personal thoughts about the tip.
Tip1: Run early or late
Avoid the midday heat. Aim for early mornings (before 9 a.m.) or late evenings (after 7 p.m.) when the sun is lower and temperatures are cooler.
Personally I do most of my runs in the afternoon, starting somewhere around 5 p.m. As you can imagine, summer temperatures are too high to go out running at 5 p.m., especially if there is an interval session on my training plan.
I try to go out on my weekend longruns between 7 and 8 a.m. so I’m finished at 10.30 latest. As for my midweek runs: if I feel good in the morning I do them before work, around 5.30 to 6 a.m. or even split them up into two runs, one run in the morning, the other run after 6.30 or 7 p.m., depending on the temperature.
There are days where I can’t do that due to life obligations. Thankfully there is a route near a river, that is mostly in shade just about a 15 minute drive away, from where I live. So I can also use this particular route in the afternoon.
Tip2: Hydrate Smartly
Hydrate before, during* and after your run. In very hot conditions, consider drinks with electrolytes to replace lost sodium, potassium, and magnesium.
Well, as soon as temperatures reach 20 degrees, water alone is not enough for me. I use electrolyte drinks almost all year round, one in the morning and another one after I finish my run. During runs I mostly use water but when temperatures are above 20 degrees I add a drink mix with some carbs and a lot of electrolytes, just to make sure my body gets what it needs.
Tip3: Dress for the Heat
Wear light-colored, loose-fitting, moisture-wicking clothing. Avoid cotton. A hat or visor and sunglasses can protect you from sun exposure.
I use mostly half tights or 5’’ shorts and running t-shirts. A hat is a must for me, since I have almost no hair and I would probably get a sun burn if not using one. That’s it, no sunglasses or any other heat protection.
Tip4: Adjust your pace
Slow down and listen to your body. High temperatures make your heart work harder, so your usual pace may feel tougher — and that’s okay.
When following a training plan with paces, we can often feel that we are not where we need to be if we don’t hit the paces. But when temperatures are above 20 degrees, I prefer to run by feel or effort, not by pace. As soon as temperatures drop, your pace will be much faster for the same effort. So don’t push too hard.
Tip5: Pre-Cool Your Body
Start cooler by drinking cold water, running your wrists under cold water, or even placing a cold towel on your neck before heading out.
To be honest I never pre-cooled my body before a run. Might be that it helps. If we are able to bring down the core temperature just a bit it will rise later. I know that many cyclists use this before and even during rides.
Tip6: Wet Your Hat or Shirt
Soaking your hat or shirt in cold water before your run can help regulate body temperature as it evaporates during exercise.
Well, if there is no other option and I go out for a 30 minute easy or recovery run in the sun, I soak my hat in cold water before I start running. It lasts for a few minutes, not long. This alone is not a solution.
Tip7: Modify your workout
Consider treadmill runs indoors or break your long run into two shorter ones. You can also mix in cross-training like swimming or cycling.
I know, that some runners go to the gym and run on a treadmill when it’s too warm or cold outside. I don’t. Somehow I can not run on treadmills. Tried a few different but I just doesn’t work for me.
Final thoughts
All in all, the tips provided by Chat GPT for running safely in warm weather are not useless. However, the most important one I would give you is to watch for heat illness signs. Whenever you feel dizzy, have goosebumps or light headed, stop. Find the nearest shade, hydrate if possible and rest.
I wish you safe summer runs. Enjoy them like I do. But take care of yourself and adapt to the outside conditions. One part is this adaptation is the pace you are running at. Some time ago I published a post on that topic: Don’t force the pace
