Running in the Heat

By Dr. Steve Smith, Pasadena Pacer Founder and Team Doc

We live in southern California where hot days are a fact of life. As such, it’s important we discuss some tips to keep you safe, healthy, and running.

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Run Early. If you are going long, go early. If you are training for a marathon and need to beat the heat, start your run early—6:00am at the latest. We like seeing everyone at the tables at 7:00am; we are a team, a community, a family. We want everyone to come to the table at dinnertime, and new Pacers need to be assigned to a group, which is difficult if you are absent. If you can, come back to the tables at 7:00am for stretches and camaraderie. Otherwise, go early and outrun the sun!

Hydrate.  Don’t forget to hydrate during the week.  More sweat means electrolyte loss, take salt or electrolyte drink while on your run.

Fuel Up.  Eat before your run! Eat a super clean diet, plants, no processed food. Have a banana or half a PBJ about 30 to 45 minutes before you start. Long runs require more nutritional support. Whatever you have experimented with, use it. I like a PBJ sandwich, Robin loves peanut butter pretzels, other runners like special nut clusters. We are all different so this is the time to try things out. What sounds gross right now may sound like heaven during your run.

Never mix GU, Chomps, or other carb replacement snacks with an electrolyte drink but do drink water with carb snacks for better digestion and absorption.

Prepare for Sweat. More sweat means more chafing, use glide, or, better yet, “Tri Slide” on areas that rub. Carry Chap Stick for emergency chafe treatment.

If your feet sweat a lot, try leaving a change of dry socks at a drop point.

Listen to Your Body.  Most of you will feel like your run is a lot harder and your pace will likely be slower. It’s ok, live with it. This is not the weekend to push your pace.

IF YOU BECOME LIGHTHEADED, MENTALLY SLUGGISH, HAVE DIFFICULTY MAINTAINING BALANCE, ARE SWEATING PROFUSELY…OR ESPECIALLY IF YOU QUIT SWEATING, STOP RUNNING AND GET OUT OF THE SUN. CALL FOR HELP AND COOL YOURSELF BY ANY MEANS POSSIBLE.

Stay safe, stay cool, and run well, Pacers.