Running Safely in the Summer Heat: Essential Tips for Runners

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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