Running and Walking in the heat and humidity

Dealing with Heat and Humidity

Michael Sean Huffman MS, ATC, PT

Fit For Life Physical Therapy

Summer is upon us.  The dog days of the year.  Let’s work together to get ready for the heat and humidity of each workout, especially those long runs and walks on Saturdays.  This and every week, the Fleet Feet team will have ample water & Gatorade available at our usual stops along the trail.  However, there are a few other tips for you to consider regarding this week’s training:

• Hydrate appropriately.  We usually hear people say that they drink when they are thirsty and that is a fairly good rule of thumb.  But you will also be losing a lot of salt with your sweat, so make sure you take in some electrolytes whether that is with a sports drink, gel, or block.
• It is OK to slow down if you must.  Humidity makes it difficult for sweat to evaporate from your skin, which is one of the primary mechanisms that helps keep your body cool.  When it is humid, and you might not be cooling as you normally would on a 50° day with low humidity, do not be bashful about slowing down a few seconds per mile.
• Dress appropriately including high tech sweat wicking fabrics, shorts (preferably not tights) sunglasses, visor, etc.
• Time your training runs appropriately.  If you can get out early in the morning, great. Our Saturday run and walk will take place as soon as the sun rises, and we will try to have you off the trail as early as possible.  
• If you must run by yourself this weekend, please run in familiar loops so you can return home as soon as possible. This weekend is not the best time to try a new out-and-back course that would have you miles from home looking for an Uber car.
• Finally, be smart about your training. If you are running with our group, please listen to your pacesetter.  If you are training by yourself, please make good decisions and consult with us if you have any questions.

Together let’s have a great MIT season as we work towards our autumn half marathons and marathons.  Fit For Life Physical Therapy is proud to be MIT and Fleet Feet trusted Sports Medicine Partner.  We will keep you moving – no matter what you do.  Contact Fit For Life Physical Therapy at (614) 981-1979 or www.fitforlifephysicaltherapy.com with your injury prevention, maintenance, or rehabilitation needs!