Run Like It's Hot

Good grief, it's hot in Chicago.  The air is deeply steamy, the temps pushing into the 90s. It feels like all hell could break loose any minute. I love it. Except when it's time to go for a run.

(Sorry if you had to wade thru a sandwich ad at the beginning of the video. I can't get this Power Station song out of my head. My 25th high school reunion is this weekend and I'm feeling nostalgic. If my husband reads this he will laugh at me. He is a music snob, a lovable music snob but a music snob nonetheless.)

My Saturday half marathon pace group that I co-lead has done some pretty hot runs. Last week we got into the double-digits, as in mileage, with a 10-miler now under our belts. The nine-miler the week prior was the worst, though, with 78 degrees at 7 a.m., our start time, and Houston-like humidity. A lot of our runners struggled with feeling sluggish, dehydrated, even ill. There’s very little shade on Chicago’s lakefront. The heat and humidity become a bigger challenge than the mileage, rather quickly.

So, I pass along a few tips from Runner's World for summer running. Or cycling. Or even if your car’s A/C is dead and you have to drive to, say, Wisconsin or something. Or you can just use my tips. :-)

1. Drink lots of water every day, not just before exercise. Your muscles will hate you and will not be fooled by the water you guzzled just moments before hitting the running path. I also like to drink something every 2-3 miles (this is totally just a personal preference -- everyone's needs are different), alternating Gatorade and water.

2. Make sure you know where water stops/fountains are on your route. If you run on your own on paths that don’t have fountains or course support, get a hydration belt. OK, I hate hydration belts. Plan B: Plan a loop course and have a spot where you can stash fluids so you can get a drink everytime you pass your stash. I can’t do this in Chicago, but I know this works for runners in other parts of the country where it’s less likely someone will mess with your Gatorade.

3. This is more of a race tip: If you are running and can have a friend spectate and cheer you, have them bring a cup of ice. When I ran the Rockford marathon in 2010 I ran (okay, half ran, half dragged) myself over to a nice family having a picnic and asked them if I could have some ice. I then proceeded to stuff it in my bra. It WORKS and keeps you cool for miles. I bet they couldn't shake my stench for an hour, though. So stinky when I run. Anyway, ice also works in your running hat, but I gotta say, bra is best. When I met my friend Andie at mile 20 of the very hot Chicago marathon last fall, I think she may have been more excited to see my giant cup of ice I got her than she was me, haha.

4. A frozen wet bandanna tied around your neck can work well, too.

5. Wear a hat to keep the sun off your face.

6. Your first hot run of the summer will suck. The rest of them will suck, too, but if you’re prepared, not as bad as the first.

Finally, I know I did a crappy job of hydrating if later in the day I have a headache I can't kick and I can't blame on anyone in my house.

See you on the path!