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Running in the heat
Posted on 7/13/20 at 10:10 pm
Posted on 7/13/20 at 10:10 pm
What are you doing to cope with it? I always hate this time of year because the progress made during those cool spring runs seems to evaporate faster than a piece of ice on hot asphalt. But, one must remember: you can’t compare 60 degree spring runs with 60% humidity to 95 degree summer runs with 100% humidity. You should be comparing your summer runs to runs under similar conditions, but I digress: what are you doing to improve your performance this summer and also protect yourself against overheating?
7
Posted on 7/13/20 at 10:52 pm to RedStickBR
Early morning or in the evening.
Posted on 7/14/20 at 7:30 am to RedStickBR
Slow the pace down. Try to grind out some zone 2 hr runs. I know it’s not fun but highly beneficial.
Posted on 7/14/20 at 7:38 am to tke_swamprat
quote:
Try to grind out some zone 2 hr runs
Posted on 7/14/20 at 7:50 am to Hot Carl
Hr = heart rate. Didn’t realize it looked like 2 hour lol.
Posted on 7/14/20 at 7:52 am to tke_swamprat
And FTR, Zone 2 heartrate is a very slow jog.
Posted on 7/14/20 at 8:11 am to Salmon
According to my Garmin, zone 2 hr is pretty much walking for me. I’m usually between 147 and 153 on easy 8:45-9:30 pace runs...152 puts me in Zone 4. I know the Garmin zones are generic/estimates, but no way are they right for me.
Posted on 7/14/20 at 8:23 am to Hot Carl
quote:
Hot Carl
Interested to hear your input.
ETA: Helps if you can run find grass or rock to run on. You only see a minimal reduction in heat when running on concrete after the sun goes down.
This post was edited on 7/14/20 at 8:27 am
Posted on 7/14/20 at 8:57 am to RedStickBR
Adequate hydration is super important for runs in the heat. A good electrolytes mix prior to the run and if the run is longer than 45 minutes, I would bring a bottle. Also, Louisiana never has days where it is 95f air temp and 100% humidity.
This post was edited on 7/14/20 at 11:25 am
Posted on 7/14/20 at 9:53 am to RedStickBR
I have a hand held water bottle that I take with me. I freeze this the night before. My Tues and Thurs runs are 6 miles. I generally take an untimed break at 4 miles and use the ice water to squirt on my head. Feels incredible.
Posted on 7/14/20 at 2:18 pm to tke_swamprat
quote:
Slow the pace down.
this is what i'm doing.
come fall it will be like diving into a cool pool.
Posted on 7/14/20 at 8:02 pm to tke_swamprat
I did 4 miles at a 150hr which is the top of zone 3 for me (10:40/miles on a flat course). Took an untimed water break after mile 4. Then ran the last two miles hard. Paced an 8:30 and an 8:15 to finish. Felt great.
Posted on 7/14/20 at 8:15 pm to RedStickBR
I’ve switched to sprints. Some days I’ll do 200m sprints then walk 200m. Other days, 400m sprints and walk 200m. Usually do it until I hit 4 miles. Takes a little longer, but the rest time in this heat is worth it. Today, it was prob 120 degrees at the track. Blasted out 3 miles and was done.
This post was edited on 7/14/20 at 8:22 pm
Posted on 7/14/20 at 8:38 pm to Hamma1122
That kind of attitude gets people hurt.
Posted on 7/14/20 at 8:39 pm to BeachDude022
I’ve been wanting to mix in some sprints, too. I think that’s a great use of time right now, and likely safer than running distance until you start seeing stars.
Posted on 7/15/20 at 5:42 am to RedStickBR
I bring my GSP run 2 days a week. I let him dictate the pace. It is only for 2 miles usually because he is only 6 months. But we did 2 at an 8:06 with me holding him back. Sometimes we are in the 7:30's. That is enough sprinting for me.
Posted on 7/15/20 at 1:19 pm to RedStickBR
Also, if you run enough in the heat your body should be able to adapt
Posted on 7/15/20 at 1:30 pm to plaric
quote:
Early morning or in the evening.
Early a.m. Also always stay on routes w/ friends/family w/ accessible water hoses, and routes w/ numerous sprinkler systems running to cool off. It's been a low of 80-81 the last week or so with a dew point in the upper 70s, pretty miserable. However, this makes the late fall and winter running so worth it.
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