Up next in Running Training (25 videos)
Grab your running shoes and hit the pavement with these running videos, which will have you jogging, sprinting, or power walking your way to fitness.
You Will Need
- The heat index
- A sports drink with electrolytes
- Waterproof sunscreen with SPF 30
- A hat
- Light-colored clothes made of moisture-wicking fabrics
- A post-run snack
Know the heat index
Check the heat index, which is how hot it feels when the temperature and the humidity are combined. According to the National Weather Service, exercising in a heat index over 89 degrees Fahrenheit puts you at risk for heat-related health problems like sunstroke.
Drink 16 to 20 ounces of water two to three hours before running; drink another 12 to 16 ounces 15 minutes before you begin; and drink about 5 ounces of water every 10 to 15 minutes during your run. If you plan to run more than 60 minutes, substitute a sports drink that contains electrolytes and 6 to 8 percent carbohydrate concentration for the water.
Protect yourself from the sun
Slather on waterproof sunscreen with a minimum SPF of 30, wear a hat with a broad bill, and put on sunglasses. Caps with a "sun skirt" around the back offer additional protection for your ears, back of head, and neck.
Wear moisture-wicking fabrics
Wear loose-fitting, light-colored clothing made of moisture-wicking fabrics. Dark colors absorb more heat and cotton retains moisture.
Consider dousing yourself with cold water right before your run so you don't heat up as fast. Take a shower; jump in the pool; or just dump a pitcher of cold water over your head.
Run with the wind
Begin your run with the wind at your back so you'll have a nice breeze in your face on the way back.
Take it slow
Don't go for any records; keep your first couple of miles below your usual pace.
Don't ignore warning signs
If you stop sweating and begin to feel dizzy or nauseous, stop running, get in the shade, drink some water, and get medical attention. Those are symptoms of heatstroke.
Drink another 16 to 20 ounces of water or a sports drink after you finish your run.