97 – 94 – 96 – 97 – 94 – 96 – 96 -96 – 95

Welcome to the high temperatures (deg F) for the next nine days in Dallas, Texas. This is a typical July in the south midwest region of the United States where the thermometer often peaks out in the 90 to low 100s F.

These skin cleansing temps don’t have to keep you locked indoors watching Race for the Soul, dreaming about the fall trail running season.

Here are 14 ways that can help running outdoors during this time of year, dare I say – be FUN!

1. Baby Steps

The body will go through some heat adaptation if you give it a chance through gradually increased outdoor exposure. Through time, the body will become more efficient at handling the heat and you will run better. No need to shock and awe.

Listen to your body.

2. Sometimes You Feel Like an Ultra Nut, Sometimes You Don’t

Unless you are training for a 50 or 100+ mile event, save those crazy long runs for the milder temps. The ultra community will still talk to you.

Some may love the long run in the heat but don’t feel you must also. Through my last 10+ years of endurance sports, I have noticed improved fitness has also helped with improved heat management.

3. Strap a 5 Gallon Jug of Water to your Body

When the sweat is flowing off your body as quickly as the polar icecaps are melting, you need to replace some of those lost fluids. You really don’t want to lose more than 2% pre-run body weight for performance and more importantly, health reasons. Here’s why.

If the duct taped five Gallon Jug doesn’t work for ya, consider a handheld water bottle or a back/waist pack designed for running.

Here are my handheld and pack reviews that may offer some help:

• Amphipod Hydrafrom
• Nathan Quickdraw Plus
• Amphipod PURErun Stainless Steel
• Nathan Elite 2V Plus Waist Pack

You can also check out your local running store or Running Warehouse (includes an Endurance Buzz visitor discount at checkout) for a variety of other options.

The hydration section of the Hammer Nutrition Fueling Handbook provides some good general hydration starting points and is worth a look.

4. Salt Lick

Just as supplemental electrolytes are beneficial for animals during harsh weather conditions, so to is it for humans. That heavy sweating removes electrolytes and many runners benefit from ingesting electrolytes during longer outdoor exposure.

If a Salt lick is not your thing, electrolytes can by consumed by traditional food and sports nutrition products.

Individual electrolyte needs seem to vary greatly. The Hammer Nutrition Fueling Handbook (Electrolyte Replenishment section) provides some good suggestions and things to think about.

5. Save the Cotton Wear for Home

If possible, wear some technical sports clothing. These items help pull moisture away from the body and evaporate it quicker.

If you sweat enough for long enough, even the tech gear will be saturated but it won’t weigh as much as the cotton.

6. Lube Up!

Each of us has particular areas of our body that will start to chafe when running and the sweat is flowing. When you find where they are, use some kind of lubricant/protectant to prevent that strange looking run form and the shower scream.

I am a fan of Body Glide. There are a variety of choices out there from various topicals, band-aids, duct-tape and more.

7. Go Left Now

If you are on a trail you haven’t explored before, bring a map of some sort. No fun getting lost in 100 degree temps and you’re out of water.

8. Chill It

Pack your bottles or bladders with ice. Cold fluids can be a real treat during a run or at least the portion of the run before it starts to boil.

9. The Umbrella Effect

Be aware of your needs for sunburn protection. Everyone is unique.

Here are four sunburn protection ideas.

10. Miles to Go While the Sun Sleeps

Get it done before the sun rises or after sunset. At least in the north Texas area, I have noticed higher humidity / cooler temps in the morning and lower humidity / higher temps in the evening.

I have enjoyed some amazing 4 am and 10 pm adventures with the full moon leading way. (one such experience)

This region also has ultra races that start in the evening or midnight! A few that quickly come to mind are El Scorcho, Midnight Madness, Steal the Seal, and the Capt’n Karl’s Series.

11. Be the Turtle

It’s OK, you will typically run slower in the heat. Come this fall when the temps drop, you will feel the hop in the legs come back.

12. Breathe In – Breathe Out

Air quality can be an issue this time of year, especially near the bigger cities.

If you want to be aware of your local poor air quality days, AirNow can email you a notice based on your requested parameters.

13. Acceptance

Embrace what is. With a bit of preparation and self-understanding (learned through experience), running in an oven can be simply…running.

14. Post-Run Watermelon

Enjoy some chilled watermelon after a hot run – BAM! Every cell of your body will celebrate. Seriously, it is that enjoyable.

The heat is an element that affects everyone a bit differently. The longer the run, the more important you have an understanding of your personal heat management needs. With a gradual approach over time, you will have a baseline understanding that can be adjusted based on conditions and body feedback.

Then maybe, just maybe, the heat will just be another running companion to be respected, but not feared.

What else helps you enjoy running during the high heat summer months?

Be active – Feel the buzz!

David – EnduranceBuzz.com

(Photos: Courtesy of metdevthegamer, katie@!, saturnism, San Diego Shooter, and msspider66)

Related Articles:

• TALON Ultra Athletes in Endurance News – Feb 2011
• How to Undress the Amphipod PURErun Stainless Steel Handheld Water Bottle
• Amphipod PURErun Stainless Steel Water Bottle Review – Trail Running Gear
• Sun Protection for Runners and Ultra Endurance Athletes
• TALON Athlete in Hammer Nutrition Newsletter

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