Tips and strategies to heat-proof your racing
Summer is here and the weather is steamy!
For runners, that means facing the challenge of running in hot weather. While it might be tempting to skip your workout because of the heat, staying on top of your training when the temperature rises is good for both your physical health, but also your mental health.
The good news is, that with the right strategies, you can safely continue to up your mileage while training at a high level, even through a hot and humid summer season.
In this post, we’ve gathered expert advice on how to heat-proof your running so you can avoid heat-related illnesses.
You’ll learn about adjusting your race pace, staying hydrated, warming up appropriately, dressing for success, and how to cool down after your race.
Adjusting Pace
One of the most important things to consider when racing in hot weather is adjusting your pace.
Running at your “usual” pace on race day is not advised as your body will have to work harder to cool down. As a result, you may get dehydrated or even suffer from heat exhaustion or heatstroke. The key to avoiding these risks is to slow down and adjust your pace according to the weather conditions.
Sure, your times will be slower than in better-conditioned months, but the effort level will be similar.
Hydration
If you want to race like a champ, you need to be hydrated (and not just on race day), but in the hours and days leading up to the race.
When you are dehydrated, your body must work even harder to effectively run fast. To combat dehydration, you should drink water or sports drink prior to your run and if you need to, during your run too. After your race, you’ll want to drink enough so that you feel hydrated again.
As with any race during any season, avoid alcohol as it is a big dehydrator and you’ll want to avoid that.
Fueling with Food
Food is the fuel that helps you perform at your best.
You’ll want to vary what you eat and make sure that you are eating a balanced diet.
You can improve your hydration by snacking on foods that have a higher concentration of water, like watermelon and cucumbers.
Warming Up
In the summer months, or when it’s warm out, you’ll need to adjust the warmup you do before a race. Sure, you’ll still need to warmup, but the pace and duration will likely need to be altered.
For example, if you were to run a 2 mile warmup prior to a 5k in the spring, you might only need 1.5 miles during a summer 5k.
The pace that you run for your warmup should also be considered. Because you’ll be sweating more and running less, you’ll need to allow yourself less time before your race to start that warmup.
Dressing for Performance
If the goal is for your body to cool itself while you are running hard, then you need to be wearing clothes that allow sweat to get away from your body.
For most, that means moisture wicking shirts – where the fabric’s main purpose is designed to pull sweat away from the body and to the surface of the fabric, allowing it to evaporate quickly. More than that, you also want to be wearing light colored clothes as the sun reflects off of them better than darker colored gear.
Conclusion:
As an overall word to the wise, slowly acclimatizing yourself to the heat and humidity is a great way to prep your body for racing in the heat. It is not wise to go from a mild climate to a hot weather race without properly preparing for the heat to take a toll on your body.
If you’re going to race in the summer, make sure the race is early enough in the morning so that the sun is not blazing down on you.
You’ll want to adjust your pace from your spring or fall goals because it’s more than likely not going to be exactly what you’d hope for. Your best strategy for summer races is getting used to racing again, competing with the people around you, and setting yourself up for future races.
More than anything, make sure you are listening to your body. You’ll want to slow down or adjust your pace because heat and humidity affect everyone differently.
Want my weekly running newsletter?
- Does anyone know what's good for our sport these days?
- What’s your go-to move for better sleep?
- Use recovery days to run slower so you can get faster
Looking for running resources?
Find me on social media!
Searching for a running coach? TrainwithMarc has flexible schedules, dynamic plans, and access to a coach who’s worked with every type of runner.
TrainwithMarc will design a training plan based on your needs, running history, and your goals.
TrainwithMarc’s Social Media links ⬇️
Website: trainwithmarc.com
Instagram: @TrainwithMarc.run
Threads: @TrainwithMarc.run
Facebook: @TrainWithMarc
TikTok: @Run_Coach_Marc
Twitter: @marcpelerin
Discover more from TrainwithMarc
Subscribe to get the latest posts sent to your email.
TrainwithMarc 
1 thought on “Racing in the Heat: Expert Advice for Racing in Hot Weather”