Slogging through runs in the hot, hot heat

Today in Boston, the temperature climbed to the mid-90s with "oppressive" humidity.



Oppressive or not, there are runs on the training schedule! When I set out for a 17-miler at 6:45 am last weekend, the temperature had already reached 75 degrees and was climbing steadily. It was rough. Training for a marathon through the dog days of summer sometimes feels like an awfully foolish endeavor. Maybe I'm a little scarred by how things went the last time I ran a marathon.

You, too, can look this good!

That's me, laboring through the latter miles of the 2016 Vermont City Marathon. I felt about the way my face looks in both photos.

That's a poor guy whose photo was plastered over the Burlington Free Press the day after the 2016 Vermont City Marathon.

So what's a runner to do? Here are some strategies I use to keep my shit together on the really, really hot runs:

1. I remind myself that the discomfort is not all in my head. The fact that I'm arduously slogging through soupy August runs at paces that felt like a cake walk a mere month ago does not mean I've fallen dramatically out of shape. Increased heat and humidity take a significant physiological toll on the human body. We are gifted with the incredible natural cooling mechanism of perspiration. As sweat evaporates from the skin, it takes heat along with it. But there comes a point when additional sweating doesn't do any good. If the air is also humid, your body's sweat can't evaporate fast enough to keep pace with the rate at which it is generating heat. It quickly becomes difficult to stay cool.

Even if the air is hot and dry, sweat evaporates almost as quickly as it's being produced, putting you at higher risk for dehydration. As the body becomes more dehydrated over the course of a run, your heart needs to work harder to pump blood and your heart rate increases. Heat and sun increase your body's core temperature, with augmented circulation, sweating, and ventilation all contributing to an increase in metabolic demand and making your run feel much more difficult, even at a pace that's typically comfortable.

I try to remind myself that acclimating to unfavorable running conditions is going to improve my efficiency. Kinda like blood doping but without any needles or drugs! I so look forward to that first chilly fall run when I know I'll feel like a total superhero.

2. Hydration is Key. You can lose between 6-12 ounces of fluid for every 20 minutes of running. I pre-hydrate for summer runs by drinking extra glasses of water the night before and gulping at least a full glass before I leave the house in the morning.

On runs lasting an hour or more, I carry water and/or an electrolyte drink with me. I don't wait until I feel thirsty to drink. I take sips every few minutes. Typically, I carry a Nathan SpeedDraw Plus handheld water bottle, which straps to my hand and is relatively comfortable.

Just last week, I purchased a Camelbak Mini M.U.L.E. hydration pack in anticipation of upcoming long runs without reliable known water sources. Yes, this is a backpack designed for a child. It has a 1.5 liter Camelbak reservoir and space for stashing some gear. I've taken it on a few shorter test runs, but will be using it on a long run for the first time this weekend. Full review forthcoming!

I know that the Chicago Marathon will be supplying Gatorade Endurance Formula in Lemon-Lime at aid stations, so I'm beginning to experiment with this sports drink on my long runs to develop a plan for race day that doesn't involve me carrying my own drink. We shall see!

3. I plan my route around the important stuff. I know where all the water fountains (and, let's be honest, the port-a-potties) of Cambridge, Somerville, and Boston are, and I plan my runs to encounter them. Sometimes I plant a water bottle in the bushes outside my apartment and I plan my route in loops so I can stop to take a drink every time I run by. You'd better believe I know which city playgrounds have water sprinklers I can run through. If If I'm traveling, I plan to run by a convenience store or, even better, to end my run at a convenience store where I can get myself a cold post-run Gatorade.

4. I try to run during the coolest parts of the day. I'm a morning person, so a 5 am sunrise run is never out of the question. If I can avoid the hot parts of the day, I do. I know folks who prefer to run after dark, which is also a great way to avoid the hot sun if you're capable of functioning after 8 pm. I'm not. I wear a hat, lightweight, non-cotton running clothes and sunscreen. During the Vermont City Marathon, I put handfuls of ice down my sports bra to keep my body temperature down.

6. I adjust my expectations. I've learned that slowing down in the heat is natural. I try to be kind to myself, running by effort rather than by pace. It's easy to feel discouraged when my Garmin goes off and reminds me that I'm dragging far behind the pace I ran on the same route in April. But I have learned it's important to listen to my body if I want to get through a marathon training cycle intact. My long runs in the heat have been nearly 30 seconds per mile slower than they were in the cool spring, but I'm getting them done and I'm working hard. If all goes to plan, my body will be primed for some excellent fall racing.

7. Take it indoors. Sometimes, it's just too hot to be productive. If I have a hard speed workout on the schedule and the temperature is soaring, YMCA basement treadmill it is. I know the treadmill is loathed by many runners, but I find it has its upsides! A sweat towel, music, and water are all at my fingertips, but I don't have to carry any of them. I can set the pace I'm supposed to hit for an interval and shut my brain off while I run it. If I'm lucky and get my favorite corner treadmill, a massive fan will blow at my face for the duration of my run. What's not to love?

In a perfect world, it would be 50 degrees and cloudy every time I go out for a run. But this is New England, and anything goes. So I'll run for the sprinklers at 5 am with a handful of ice down my sports bra.

For more tips about running in the heat, check out these resources:

http://www.rrca.org/education/hot-weather-running-tips

http://strengthrunning.com/2014/06/running-in-the-heat/

http://www.runnersworld.com/run-nonstop/running-in-the-heat

UPDATE 8/12: I almost forgot! Olympic Track and Field events start today. Be sure to watch Americans Amy Cragg, Desi Linden and Shalane Flanagan compete in the women's marathon on Sunday 8/14 at 8:30 am EST. Full schedule of Olympic Track and Field events here!