Running when it’s hot and humid can be the most challenging obstacle you face. Keeping your body from overheating will allow you to complete your run and do it safely.
Starting out on the run
Warming up is an important part of preparing for you run. In the heat and humidity all that warmth means you start much hotter than you usually do. I’ve found that a better strategy is to do a light warm up and start out slow. For the first mile gradually build up your speed as you fall into a comfortable pace (we’re talking your hot and humid run pace). Susan Paul posted in Runners World that slowing your pace by :30 to :90 seconds per mile is common in hot and humid weather.
On the run
Set your alarm early and get out there. Running before the sun comes up makes a big difference. You’ll be happy you did.
Use this trick to help keep your core body temperature from overheating. Grab an ice pack and kept it in your pocket. At each mile, alternate holding it under your arm pits to help keep you cooled off.
Plan your running route with access to water, or run laps. if you are running laps you can leave water and sports drinks at the start and hydrate each time you pass. I bring along an extra bottle of water to pour over my head at the half way point. It refreshes and cools you off.
Tips from the Desert
As hot as it is, you’re probably not running in an actual desert. Jax Mariash explains how to do it right.
Capturing sights on the run
I always like to add in a spot along the run that’s picture worthy. I was in Atlanta for work and found a great park for a humid summer morning run in Murphey Candler Park.
