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Beat the Heat: Workouts for When It’s Just Too Hot Outside

If you’re reading this when we published, you’re well aware we’ve got more than just a few weeks of hot weather in the forecast. As temperatures stay on the toasty side, many of us may struggle to maintain our running routine. The heat can make outdoor running not just uncomfortable, but potentially dangerous for some folks. 

No matter what your reasons for seeking an alternative workout, there are plenty of ways to stay – or get on a schedule – that’ll have you on target for fall. Check out a couple we like to add to our workout week! 

Indoor Treadmill Intervals

If you can stand running in one place, treadmill workouts can be highly effective for maintaining or even building cardio fitness. Here are some specific workouts to try:

– Hill intervals: Set the treadmill incline to 4-8% and alternate between 1-minute uphill runs and 1-minute recovery jogs at 0% incline. Repeat for 20-30 minutes.

– Speed work: After a 10-minute warm-up, alternate between 30 seconds at your 5K race pace and 90 seconds of easy jogging. Repeat 8-10 times, then cool down.

– Tempo runs: Maintain a “comfortably hard” pace (about 80% of max effort) for 20-30 minutes after a proper warm-up.

Pro tip: Use a fan and stay well-hydrated to prevent overheating.

Pool Running

This may give some runners the post-injury recovery vibes, but water workouts provide excellent resistance while keeping you cool. Try these variations:

– Deep water running: Wear a flotation belt and mimic your running form in deep water. Start with 20-30 minutes and gradually increase duration.

– Shallow water running: In waist-deep water, run from one end of the pool to the other. Focus on high knees and powerful arm movements.

– Aqua jogging intervals: Alternate between 1 minute of hard effort and 1 minute of easy effort for 20-30 minutes.

Remember to maintain good form: keep your body upright, hands cupped, and engage your core.

Low-Impact Cross-Training

These activities maintain running fitness using machines that you can generally find in most gyms or fitness centers:

– Cycling: Try a 45-minute session alternating between 5 minutes at a moderate pace and 2 minutes at a high intensity.

– Elliptical machine: Mimic running workouts by including intervals and resistance changes. A 30-45 minute session can be very effective.

– Rowing: Start with a 5-minute warm-up, then do 4 sets of 5-minute intervals at a challenging pace, with 2-minute rest periods between sets.

These exercises engage different muscle groups, which can help prevent common overuse injuries. 

High-Intensity Interval Training (HIIT)

No pool, no fitness center? No worries. You can rock a HIIT workout to boost cardio fitness – fast. Here’s a sample 20-minute workout:

– Warm up for 5 minutes (think: jumping jacks, high knees, running in place, etc. 

– Perform each of the exercises below for 40 seconds, followed by 20 seconds of rest:

  1. Burpees

  2. Mountain climbers

  3. Jump squats

  4. High knees

  5. Plank jacks

– Repeat the circuit 3 times

– Cool down for 5 minutes

Pro tip: focus on proper form to prevent injury, and modify exercises as needed.

Stair Climbing

Stair climbing provides an excellent cardio workout, and strengthens leg muscles. Try these workouts:

– On a stair machine: After a 5-minute warm-up, alternate between 1 minute at a challenging pace and 1 minute at an easy pace. Repeat for 20-30 minutes.

– In a building or at your apartment complex: Find a stairwell with 2 to 5 floors. Run up at a challenging pace, then walk down to recover. Repeat 5-10 times.

– Mix it up: Every other rep, do 10 squat jumps or lunges to add intensity and variety. 

Pro tip: Remember to land softly on your midfoot or forefoot to reduce impact on your joints.

Dr. Keith Anderson is medical director of the Novant Health Charlotte Marathon. He’s also an experienced runner, multisport athlete, Ironman™ finisher, and a family medicine and sports medicine physician at Novant Health. He says one of the keys to exercising in this weather is making sure you’re well-hydrated before your workout. Translation: make sure you’re drinking plenty of liquids every day, and drinking another bottle or two of water or Gatorade the day before a big workout.  

For all these workouts, it’s crucial to start with a proper warm-up, and listen to your body during your workout. If you’re new to any of these exercises, start slowly and gradually increase intensity and duration. While these are great alternatives to running in hot weather, they can also be valuable additions to your regular training routine for improved overall fitness and performance.  

The Sniff Test: A Runner’s Guide to Staying Fresh

You can’t even walk to the mailbox without breaking a sweat right now. A run of any distance will have you soaked through the best high-tech fabrics within minutes. It is what it is this time of year. 

We’re all familiar with that far-from-fresh feeling post-run. Yes, a little body odor is perfectly fine and natural after a workout. Ain’t nothing wrong with that. But if you’re self-conscious about the smell, looking for some relief, or curious about this “all-over” body deodorant stuff… sit tight. 

We caught up with Jennifer Lopez (no, not that J.Lo!). This one’s a Family Nurse Practitioner at Novant Health Dermatology Associates, to get the lowdown on keeping the stink suppressed even when the heat and humidity are on the rise.

The Stinky Truth

First things first: why do we get smelly in the first place? Well, it’s not actually the sweat itself that stinks. Lopez explains that body odor happens when the bacteria on our skin throws a party with our sweat. And get this – only 2% of our sweat comes from our armpits! No wonder sometimes it feels like our whole body is a bit… fragrant.

Deodorant vs. Antiperspirant: What’s the difference anyway?

You might think these are the same thing, but they’re actually tag-team partners in the fight against funk. Deodorants are like bouncers at the bacteria party, using antimicrobial properties to keep things under control, plus they throw in some nice smells to mask any odor. Antiperspirants, on the other hand, are more like party poopers – they actually reduce how much you sweat in the first place.

All-Over Body Deodorants: Yay or Nay?

So, what about these newfangled all-over body deodorants… are they worth a try? Lopez says they can be pretty effective. They work by making your skin less hospitable to odor-causing bacteria and masking any smells that do crop up. But here’s the catch: everyone’s body chemistry is different, so what works for your running buddy might not work for you.

Playing it Safe

Good news: these all-over deodorants are generally safe to use. But before you go slathering it everywhere, Lopez suggests doing a little patch test first. Even natural products can sometimes irritate your skin, and nobody wants a rash on top of everything else.

If you’ve got sensitive skin, be on the lookout for products without fragrances, parabens, phthalates, propylene, and sodium lauryl sulfate. These are like the usual suspects in the skin irritation lineup.

Here’s How to Use It

Now, don’t go treating this stuff like body lotion. Lopez advises using it only in the areas where you tend to get smelly. Think feet, groin, and anywhere skin rubs against skin, like under your chest or between your thighs. And keep it on the outside, folks. 

Beyond the Bottle

Want to up your odor-fighting game even more? Lopez has some extra tips:

1. Shower daily with antibacterial soap. (You’re probably already doing this after your runs, anyway.)

2. Go for loose, breathable clothes and cotton underwear. Let those parts breathe!

3. Watch what you eat. Too much caffeine, alcohol, garlic, onion, or spicy food can seep out in your sweat.

Remember, every runner’s body is different. What works for you might not work for your running partners. So don’t be afraid to experiment a little to find your perfect odor-busting routine. Keep it fresh out there, y’all.  

Summer Running: How to Stay on Pace and on Vacation

We all know it can be a struggle to stick to our running routines while on vacation. But don’t sweat it – well, yeah. It’s summer. You’re just gonna be sweaty. But with a bit of creativity and some planning, your running can be an easy-breezy part of your break. Here’s how to make it happen! 

Race Calendar Roulette

Before you pack those running shoes, why not play a quick game of race calendar roulette? Scan local event listings for your destination – you might just hit the jackpot with a cool race to join! It’s a great way to explore your vacation spot and maybe snag a unique medal. Plus, you may even back before your travel companions have even reached for their first cup of coffee!

Social Media Shout-out

Time to put those followers and friends to the test! Toss out a friendly request on your social media for running tips in your vacation spot. You’ll be amazed at how many fellow runners are eager to share their favorite routes and hidden gems. Just remember to keep those exact travel dates under wraps – we want you safe out there!

Chat up the Local Running Shops

Pop into a local running store for the scoop. These folks know all the best spots to pound the pavement or hit the trails. Can’t find a shop where you’re headed? No worries! Your hometown running store might know someone in your destination city. It’s like six degrees of Kevin Bacon, but for runners. 

Hotel Lobby Intel

When you’re checking in, give the front desk a friendly ask about running routes. Some hotels have maps ready to go. Who knows, you might even find out about some nearby run clubs, too. 

Heat Map Treasure Hunt

Want to run where the locals run? Check out heat maps on apps like Strava or Garmin. It’s like a treasure map for runners! For a free option, USA Track and Field has a route finder too. It’s not as high-tech, but it gets the job done. 

Mixing running into your vacation isn’t just about keeping on your training plan. It’s also a fantastic way to explore new places and snag some “you time.” Run on! 

Sunscreen is Still Your Skin’s Best Friend

Sunscreen isn’t just for beach days – it should be an essential part of your daily routine; and not just when you’re on the run, and hitting the road or trails. We caught up with Jennifer Lopez, a Family Nurse Practitioner at Novant Health Dermatology Associates, to get the lowdown on why SPF is vital for active folks like us.

Why Sunscreen is a Must-Have

First things first – skin cancer is no joke. But here’s the good news: regular sunscreen use can significantly lower your risk. Lopez puts it bluntly: “Skin cancer is on the rise. Sunscreen protects you from sunburns and constant sun damage which decreases your risk for all skin cancers.”

But it’s not just about cancer prevention. Lopez adds, “It prevents premature aging like wrinkles, dark spots, blemishes, uneven skin tones and inflammation. It keeps your skin more elastic and prevents that leathery skin.” Who doesn’t want to keep that youthful glow while crushing those miles?

When to Slap It On

Now, you might be thinking, “Do I really need sunscreen for my quick morning run?” The answer is a resounding yes! Lopez emphasizes, “The biggest misconception I hear about is that people will only apply sunscreen when they ‘go out in the sun’. We recommend using sunscreen on a daily basis – all year round, whether it’s overcast or sunny, even if you work indoors all day.”

She adds a crucial tip: “That being said, it is definitely important to use sunscreen at the hottest portions of the day – between 10am-4pm!”

Don’t Forget the Tricky Spots

When you’re applying, don’t forget those easy-to-miss spots. Lopez reminds us, “Typical places people miss include eyelids and under eyes, ears, neck, tops of the feet, and behind the knees.” Your future self will thank you for being thorough. 

Yes. Your Dark Skin Needs Love, Too

For all our melanin-rich friends out there, this is for you, too. Lopez explains, “It is true that people with darker skin tones have more melanin and this does offer some protection from the sun, which can lower their risk for skin cancer. However, they can still get skin cancer!” Again, if you’ve got skin, show it some SPF love.

Choosing Your Sunscreen Sidekick

When it comes to picking the right sunscreen, Lopez advises, “Use a ‘Broad Spectrum Sunscreen’ (Protects against UVA & UVB rays); use an SPF of 30 or more.” She also adds a reassuring note: “Don’t let the fears about chemicals prevent you from protecting your skin. The sun’s UV rays will always be a major risk factor for skin cancer which can be deadly.”

Remember, protecting your skin should be part of your daily routine. So take Lopez’s advice to heart, embrace the SPF. Your skin will thank you, and you’ll be setting yourself up for a lifetime of healthy, happy running. 

Running Safely in the Summer Heat: Essential Tips for Runners

As the first major heat wave of the summer bears down on a large swath of the U.S., millions of people are facing potentially dangerous conditions. Meteorologists are warning that stifling temperatures could break daily record highs and persist throughout the week. The National Weather Service has identified this as the season’s first significant heat wave – and one we’ll feel right here in Charlotte. 

This weekend, Charlotte area temps are expected to be 95°F on Saturday and 96°F on Sunday, with overnight lows only dipping into the low and mid-70s. Strap in, y’all. The forecast predicts highs in the 90s to continue into the following week.

Health officials are reminding everyone to take extra precautions, since soaring temperatures can be serious health risks. The National Weather Service notes that heat is one of the leading weather-related causes of death in the U.S. Vulnerable groups include infants and young children, pregnant women, older adults, and those with chronic medical conditions. It’s crucial to be vigilant for signs of heat exhaustion and heat stroke, two serious conditions resulting from prolonged exposure to high temperatures.

Recognizing Heat-Related Illnesses

Heat Exhaustion: Symptoms include headache, nausea, dizziness, sweating, and thirst. If you or someone else shows these signs, move to a cooler place, sip water, and cool down with cold compresses or by removing unnecessary clothing.

Heat Stroke: This is a more severe condition, characterized by confusion, loss of consciousness, profuse sweating, and a very high body temperature. Heat stroke is a medical emergency. If you suspect someone is suffering from it, call 911 immediately and move them to a cooler place. 

Like way say often around here; a runner’s gonna run. If that sounds like you, be smart about it. If you’ve not spent much time in the heat just yet, this weekend probably isn’t the time to tackle your toughest workout. 

Dr. Keith Anderson is medical director of the Novant Health Charlotte Marathon. He’s also an experienced runner, multisport athlete, Ironman™ finisher, and a family medicine and sports medicine physician at Novant Health. He says one of the keys to exercising in extreme heat is making sure you’re well-hydrated before your run even starts. 

“That might mean drinking an extra couple of bottles of water or Gatorade the day before your run,” he says. 

And for those who know they don’t do well in the heat, Dr. Anderson says this kind of weather would be a good time to work out inside, do some yoga, some strength training or get on the foam roller. 

Cool Tips for Running in the Heat

We couldn’t resist that cheesy subheading. But seriously, we know many runners runners are determined to stick to their routines. To do so safely, here are some essential tips to keep in mind:

Hydration is Key: Proper hydration is crucial before, during, and after your run. Drink plenty of water to stay hydrated, and consider sports drinks to replenish electrolytes lost through sweat.

Choose Shady Routes: Adjust your running route to find shadier spots, such as trails or neighborhoods with lots of tree cover. Avoid open areas with direct sunlight.

Run Early (or Late): To avoid the peak heat of the day, run early in the morning or after the sun goes down. These times typically offer cooler temperatures and reduced risk of heat-related issues.

Dress for Success: Opt for lightweight, light-colored, and moisture-wicking clothing. Light colors reflect the sun’s rays, and moisture-wicking fabrics help keep you cool and dry.

Adjust Mileage and Pace: Be mindful of the heat and adjust your mileage and pace accordingly. It’s better to run shorter distances or at a slower pace to prevent overheating and exhaustion.

Listen to Your Body: Pay close attention to how your body feels. If you start experiencing symptoms of heat exhaustion or feel unwell, stop running, find shade, and hydrate.

Running in the heat requires extra caution and preparation. But there are ways to stay safe and enjoy your runs throughout the summer. Be smart about it, stay hydrated, and listen to your body. And sometimes a rest day really is the best day. 

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