How To Trail-Run In The Heat
I trail run nearly every day to help manage my anxiety and help my mental health. Running is a huge part of my daily life. There is nothing else more soothing to me than a long trail run with my dogs. This means that I’m running nearly every day in the summer, even when the temps are reaching 104 and 105-degrees. Running in temperatures that are over 100-degrees? Why, yes I do it and most days I actually enjoy it. In this blog post, I’m going to give you my top tips for running in the heat and learning how to love it.
First things first is water. Tons and tons of water. Now, I know what you may be thinking, but Genevieve, drinking a ton water before a run is a terrible idea. And normally, yes that may be true in every other season except summer. When we exercise in hotter weather, our bodies are working twice as hard. More hydration equals better running. I recommend drinking a glass of water when you wake up, then another one with breakfast, and one more before you go on your run, I also recommend bringing a hydration pack with you. I bring a hydration pack with me on every run I go on because I like to stay hydrated during my runs, regardless of the month. And I don’t mind having to pee a ton. Although, when it’s hot outside, your body actually absorbs water so even more reason to drink up.
My second tip are electrolytes. My favorite electrolytes right now are called Electrolyve made by Celtic Sea-Salt. I’ve included an affiliate link here in case you want to purchase them. It’s a lemon flavored powder with nothing in it, but salt and natural lemon flavoring that you mix into water before your run or workout. I suggest taking this amazing stuff whether you run or not because it’s so good for you.
Maintaining proper electrolyte levels is so important for our overall health and well-being. Feeling dehydrated? Take electrolytes and drink tons of water. Did you know that only a 1% drop in our electrolyte levels can cause us to feel sluggish, irritated, and abnormally tired? Hydration is everything. And I mean everything.
This next tip is for everyone, but I’ve found it especially true this summer and for all of my thick thighed women out there. Wearing shorts when you run is life changing. Yes, I have thick thighs and yes, I prefer to only wear running shorts during my runs. Everything breathes and moves better and bonus, I get a tan. I don’t use anything fancy like Astro-glide or anything like that, I just wear my shorts, do my trail run, and live my life.
You can certainly use an anti-chafe cream, but I find that with the right running shorts, I don’t need it. My favorite ones are the C-9 running shorts from Target and if you’re lucky you can usually find them on clearance. I’ve never paid full price for a pair and I’ve always purchased them on clearance. I love them and they are worth every penny. They have an outer layer of moisture-wicking fabric, and an inner liner layer of shorts. I always size up and I’m betting that’s why I don’t chafe in them. Movement is far more important to me than wearing skin tight workout clothes. Size up in the Target C-9 running shorts and you’ll thank me later.
Last but not least, always wear a hat during your runs. Why do you think I’m such a fan of those trucker hats I’m always wearing? It’s because they beat the heat, keep my scalp protected from sun damage, and I can see better! Always, always wear a good hat and good wrap around sunglasses during your outdoor runs. UV damage is no joke and wearing a hat and sunglasses protects our skin and eyes from sun damage. The other bonus is that I can see because less sweat get’s into my eyes when I’m wearing sunglasses, and my scalp breathes better while I’m wearing a hat, thus my body is cooling down faster.
Let’s recap. Hydrate, hydrate, hydrate and bring a hydration pack with you if you can. Drink electrolytes always before and after your run. I like to break one packet and divide it. I drink half of it before I run and the other half when I’m finished with my run so that my body can replenish electrolytes. Wear proper running shorts and your legs and body will thank you later! Always wear a good hat and sunnies and you’ll be on your way to running in the heat daily in no time!
I hope my tips help and motivate you to start a running routine. I run because it keeps me sane and hopefully it will do the same for you. Do you enjoy running? What’s your favorite thing about it?