I’ve been thinking about all of you who live out on the West Coast these past few days, as we’ve all watched temperatures soar into the triple digits in many cities (like Denver, of all places) and even above 110 for several days in some areas.
Also, I’ve been wrestling with getting back to running after taking a break — I ran yesterday for the first time in a few weeks, and it made me realize how much I’ve been missing it. Just doing it, even for a handful of miles, on a regular basis.
So, I thought that instead of one question today, I’d throw out two — and also let you know that you should feel free to throw in questions of your own if you like 😃
How are you handling the heat right now? Are you still getting outside for your runs — and able to get them in safely?
What’s your approach for getting back into running after laying off for a while? What mental shift do you make, and do you try to get back to the fitness level you were at before?
What question would you like to throw out to me, or to the group? Feel free to ask anything you’d like — there are always so many helpful readers here, I’m sure someone will chime in with a thoughtful answer (if I can’t answer it).
Looking forward to grabbing a ☕️ and chatting with you! — Terrell
(By the way, here’s 👇 the forecast for today — be safe out there!)
Late on this one too! Was out West and ran 2 virtual 5ks, one in Nebraska, one in Iowa (getting all the states!)....started at 6 am...took it easy, no goal pace, just running it. Water with electrolyte powder....tough tough conditions...
Sorry so late to answer.
I wet a cooling cloth and run with it around my neck. I carry water with electrolyte powder and make sure I run by a water fountain to refill and to wet my cooling towel. If it is a particularly hot day, I also wet my hair before I leave and when I hit a water fountain, and I wrap ice cubes in my cooling towel.
Sorry friday got away from me. Question i need to ask is a little off topic. As a late 60's male i don't ever seem to get more than two to three miles without having to stop to urinate. As I run in a local park that has two facilities, it's not a big issue but how do work around this for an actual half marathon?
Phoenix is really hot - whoa! I’ve been jogging, hiking and walking due to the excessive heat. I move as slow as a sloth 🦥! It allows for more time to get through audiobooks. We hit many record temperatures last year and it appears we will again this year. I’ll continue to take it slow as long as it’s this hot outside. Think cool, stay cool!
Denver has been pretty hot and miserable. Since retiring, I have gotten out of the habit of running before work. But during these soaring temps, I get up around 6 and run around one of the beautiful lakes here outside of Denver. I make sure my book of choice to listen to is a good mystery to keep my mind off the heat.
I like some of the other posters live in sunny Florida... Not a good early morning runner so right now I'm dealing with the mid 80's... I usually do about 5+ and my normal route goes through a park with water fountains... I run with ear buds in and have around four playlists of various music types or books on tape. I have asthma so the last thing I want to hear is myself breathing. I now let my body decide how fast and how long I run... I did a 10K years ago... I could see the leaders and pushed it to catch them... next thing I knew, I was in an ambulance and someone was asking my name... I'd had a bit of a head cold and took some 24hour Claritin D and didn't drink enough fluids..BIG MISTAKE! Now I start drinking an hour before I leave and make sure I stop to take in fluids even if I think I don't need them... My goal is to do the full Disney.. 5k, 10k, have and full marathon...
I've learned to run mainly in the morning hours, although anytime on a coastal overcast day like today would be fine. What makes me sad is the political divide over climate and without going into that, here's a toast hoping we can rise about those disagreements and take (faster) action. Like it or not, it will probably take a little more government in our lives. People are lazy and won't do enough without that. On very hot days I swear I can see Al Gore on the horizon mouthing words from 2006 but no it's just an illusion.
I finished all my training for certian race dates - which of course is not happening (I live in Ontario Canada) how do I keep my fitness level up without compromising what I have achieved up to this point - I am race ready :) (and I have done a few 'mock races" - ) I am hoping our race schedule to start again in August so I have well over a month or two before an actual race. I enjoy running in the heat, but we haven't had it so bad so far. I would just run earlier in the morning if temperatures were extreme. Any tips for maintenance would be greatly appreciated.
I live in Portland, Oregon, and we are lucky that even with hot summer days, our mornings are almost always cool. We get a lot of marine influence off the ocean, that travels up the Columbia River. After a couple days of hot, we'll start waking up to cool, cloudy mornings. That's when I run! I've approached running with two, for a lack of a better way to say, strategies: One, I've signed up for races that double as camping trips, as my husband and I LOVE to camp. Two, I need it for my mental health. With the pandemic then all my races cancelling last year, I lost my motivation to run. I didn't realize how much of my happiness and overall general well being was tied to running and being outside. To combat this depression, I've set a goal to do at least 1 hour a day of exercise, be it running, biking, hiking, etc. I've felt much better overall since pushing myself to train for the races I'm doing, and just generally being outside as much as possible.
I live in South Florida (thank goodness - cannot do the cold anymore - yes, first world problem) - the joke here is that there are 2 seasons - hot & hotter - the key is tempo runs & I get out by 5:30 every AM (I run anywhere from 6-15 miles average daily) - the key for me is just disciplining myself to run - the heat used to bother me - now, I look at it as a challenge as I am running NYC this November & would love to qualify for Boston in 2 years -
I live in Pasadena, which is Los Angeles County, and the heat this past week was brutal; 90 degrees and up! I went out early in the morning (at daybreak) and finished before 9:00 am. I still carried my water and had a small Gatorade waiting for me when I got back to the car.
I'm in Seattle so I haven't gotten the heat, it's just been in the 80s (which is hot for Seattle, but not a real problem). However, two weeks ago it was over 90 &I still went on my usual weekday run &it was hot, so the next day when it was in the 90s I went to the lake and swam a couple of miles, or if its a weekend, I'll drive out to the mountains and run through the trees to give me some shade. I'd rather run in the shade, up mountains on dirt, than be baked alive on the hot asphalt. The Ironman I did in May was in 94 degree heat in the desert&I feel like it kind of prepared me for heat early on this year. Coming back to running I always go hard for the first few weeks to get back to where I was before. I don't think about it too much, I just do it and ice myself/take ibuprofen. Then once I get back to my pre-run fitness level I just run enough to maintain it until I find a big race I want to join and then I start training a little harder and taking ibuprofen on big run days again. I usually mix a lot of hiking (with a lot of gain) in with running if I'm trying to build a lot of fitness fast to get back to a previous level of fitness, it gets me there more quickly so I can relax. :P
I live in the middle of the Bay Area & it got up to 106 yesterday! I am going on my runs early in the mornings, around 5:30, gotta beat the heat! For me, running has been so good for me mentally. I find myself a little more sad & less motivated if I don't start my day out with a good run. Thankful for legs & feet which give me the ability to do so!
June thru mid-September can be brutal humidity in the NE, even in Southern CT. I try to get out as EARLY as possible and drink tons of water when I get home. I am JUSTY starting to get back outside post-pandemic. My OCD was running at full tilt for a while, and I have been having panic attacks frequently. Usually, I stop briefly, get control of my breathing and heart rate, and move on. One day one step at a time!
I live in NE FL where hot and humid is the name of the game. It has not been unusually warm here so I’m up to my usual tricks of just getting out as early as possible - usually 5:00 or 6:00 AM - and making hydration a daily priority.
AM exercise sets me up for a better day and honestly I’m too shelled by the end of the workday. No way I’m up for 90° and full sun, plus traffic and all the loud busyness that comes with the daylight hours. I love my early morning quiet time, even if it means getting up stupid early. I’ve started napping over my lunch hour since I’m still WFH. 😉
My work schedule doesn't work with AM. Yesterday's run was 107. I just slow it down, usually shorten distance a little. Overall I have found that running in the heat and getting use to a certain level of dehydration helps on longer / cooler days. I certainly drink plenty, but "tough it out" makes for interesting training. Just have to really pay attention to your body.
I enjoy running / walking in the heat. Right now it's very humid in Northwest PA and I increase my fluids and go out early morning hours.
Run early! I'm usually out the door by 5:30am. Wear lightweight, well-ventilated/wicking clothing. It's currently ~75-78F in the mornings, but it won't be long before it's consistently ~82F in the mornings. Usually 90+ percent humidity! Hooray central TX, ha.
When getting back into running, I try to focus on just showing up consistently and not putting pressure on myself to hit certain paces or anything like that. Especially in the heat! I'm focusing on consistency and trying not to focus on, "But I used to be able to do ____ when I was training more." Focus on the present. Be consistent. Build. That's my mindset.
Hope you're doing well!
I either run early or later, hydrate.........maybe not as fast!!! LOL........miss running with my pup but not taking any chances with his health.........it was cool enough for a short 2.5 miles last evening and he was one happy boy!!!!
GM. The heat here in Southwest Florida has not yet gotten unbearable. It will but I think we have a few more weeks. I will run outside as often as I can yet still have a membership in the fitness center to run. It’s interesting because coming from NY I had a membership to run in the winter and now I use the membership to run in SWFL during the summer! As to taking a break, I really have not yet done so and have been considering it now, or at least a slow down. My next race isn’t until the fall and I’m feeling a little stale. I typically need a goal to motivate me, even if it is a facetious goal. Anyone who wants to throw ideas my way is encouraged! I do use other exercise opportunities as well for I still visit our local fitness center three days a week while running three days.
I’m anxious to begin my second restart for the year.
Restart 1 was the first of March after gaining fully vaccinated status. Started with a 3-3-5 miles per week regimen and built along a 3-4-5 to 3-4-6, to ultimately a 3-5-8 leading to my first in-person half in over a year on May 2. The half was ugly, but made it.
Then came a break for our 50th wedding anniversary celebration in Hawaii. No running,but honeymoon-like workouts instead. On return, rolled directly into a total shoulder replacement to repair a 49-year old Army injury.
I will be on the bench for probably another two months, which will fortunately take me past the peak heat. I will then resurrect my spring strategy with the goal of being ready for a half around October-November.
Run early is good advice. I never really stopped running but before i ramp up training i plan on getting a new pair of running shoes. Hopefully this will get be excited about those long runs at 5 am lol. Thanks for the topic Terrell.
Run early. No alternative to that when it is this hot. As for a layoff, that's been the issue with this bug. I never completely stopped, but had some weeks where I only ran twice a week. Considered it a time to recuperate from nagging injuries. Ease back into it slowly. Next event is a half in Knoxville on October 3rd.
It's in the 70s every morning in Charleston SC these days, so as long as I start my runs in the early morning, the heat isn't a concern. But if it is, I slow down. If it's really bad, I'll alternate walking and running, or just walk and check the weather next time.
I'm currently at my "maintenance" level of running that I like to keep between race training sessions: 3-4 miles twice during the week, and 5-6 miles on a weekend day. My body is happiest with that as a minimum level of activity: practically no incidental injuries, aches or pains.
But at the beginning of the year, I wasn't running at all. I started back gradually, running 2-3 miles twice the first week, the next week adding in a 3-4 mile "long" run, and gradually bumping them up a little every week, listening to my body the whole time, and generously taking breaks from that schedule when my body complained in a way that was different than normal fatigue.
I'm not at the fitness level I was before, but I'm getting a little better every month. I've signed up for a few virtual races, including the Run for Justice 5K on July 17, to motivate me to push myself. I don't think I'll be doing much speed work until September, but once half marathon season comes back this fall, I'll be ready!
Two Saturdays ago, I was slogging along in the mid-morning heat in Tampa when a guy passed me in the grass median. I jokingly said “trying to make this old guy look bad?” The guy slowed a little, and we lamented the heat, the balance between speed, distance, and pain. He asked my name. I asked his name. It was Meb Kefleghizi. I asked for a selfie with him. He indulged me. We then parted ways. The rest of my run didn’t feel as hot.
I drink lots of water. Then I drink a big glass of water with sea salt, honey, and lemon juice after my run.
They always say to let your body gradually adjust to the heat. That doesn't work so well when it goes from 50 to 80 in the mornings in the blink of an eye! My strategy is to run earlier in the morning and to walk more if I feel like I'm getting overheated. We also get a free gym membership as a perk through my husband's work, so I can always go inside if I need to. But inside or treadmill is always a last resort for me.
i feel like last weekend was the first hot days for running in maryland. we've been running a little earlier and for our longer runs we have set water stops (in the winter we don't stop lol). we also may slow our pace a little bit and if the run just stinks we might just stop. i also wear the lightest possible shorts and tank tops possible!