10 Warm Weather Running Tips

Wow, winter weather really seemed to stick around for quite awhile this year here in Franklin, TN. I am excited because it is finally May, the sun is shining and the 10-day weather forecast looks pretty close to perfect! Now that the warm weather has come back and looks like it is here to stay, there are so many activities I am looking forward to doing in the area. I am a planner so I am always thinking ahead. I definitely have a list of all the things I want to do now that we can actually enjoy being outside again.

As always, running is on my daily list (although I ran throughout the winter too and really did enjoy that as well). There are several things to consider when running in warm weather that I want to cover to help fellow runners make the (usually sudden) adjustment and/or get started now that it is warming up.

1. Run early in the morning or later at night. Try to avoid the peak heat of the day.
2. Reduce the intensity and length of your run, especially the first few times you are exposed to these higher temperatures. Allow your body to acclimate before ramping it up again. It usually takes 7-14 days of repeated heat exposure to increase blood volume which helps regulate body temperature more efficiently.
3. Drink enough water throughout the day so that when you go to the bathroom (should average 5-8 times a day), your urine is light yellow. Aim to drink 10-15 fl oz of water 10-15 minutes before your run and around 6-8 fl oz every 15 - 20 minutes of running. Weigh yourself before and after your runs. For every pound you lose, strive to replenish with another 16 fl oz of water.
4. Consume a mixture of water and electrolyte drinks if running over an hour. Find the right combination that works best for you, everyone has different needs so it is important to listen to your own body.
5. Avoid running if the temperature is over 98.6 degrees and humidity is over 70-80%. Body temperature is regulated by sweat evaporating off the skin. If the humidity is too high, this prevents sweat from evaporating and can cause your body to overheat. 
6. Run in the shade as much as possible, apply sunscreen on your face and body, wear protective UVA/UVB sunglasses and light colored breathable clothing.
7. Plan your route to run by a store/park/restaurant so you can refill your water bottle or stop for a sip of water at a fountain.
8. Tell someone where you are running, how long you think you will be gone and always carry identification. 
9. If you start to feel faint or dizzy, are sweating excessively, have cool, pale, clammy skin, become nauseous or start vomiting, have a rapid, weak pulse or get muscle cramps, you are experiencing heat exhaustion and need to quickly get to a cooler place, drink water and use a cool compress. If you have a throbbing headache, aren't sweating, have red, hot, dry skin, are nauseous or vomiting and have a rapid, strong pulse, call 911 immediately and ask someone around you for help cooling your body down as you are having heat stroke and might lose consciousness.
10. Consult with your doctor before starting a running program, especially if you have any health issues and/or take any medications. 

Now that the days are longer and the weather is enjoyable, get active, get outside and enjoy this spring and summer to the fullest!!!
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https://www.acefitness.org/education-and-resources/lifestyle/blog/4905/6-ways-runners-can-protect-themselves-from-heat-illness
https://www.rrca.org/education/hot-weather-running-tips
https://blog.medstarwashington.org/2016/07/22/heat-exhaustion-vs-heat-stroke/