How to transition safely from running in cold to hot weather
It’s that time of year where one day it is 79 degrees and the next day is windy and 38 degrees. Here are some running tips from going to hot to cold temperatures. Stay safe!
Slow down: You read that right. The best thing you can do when you are running in much warmer weather than usual is to run at a slower pace. If the temperature is over 55 degrees Fahrenheit, you should think about slowing down anyway—but especially if you've been running in, say, 30-degree weather. Your body isn't used to the hotter temps and, when the climate change is sudden, you can definitely feel the heat easier and faster when you run. The exact amount you should slow down will depend on your body and how large the temperature difference.
Drink more water: Make sure to drink more water before, during and after your run. The colder the water, the better. If the temperature change is drastic, a sports drink with electrolyte replenishment is a good idea as well. Since the temperature is warmer, your body will sweat more and you need to replace both the fluids and electrolytes you have lost. Try to drink at least eight ounces of fluids 30 minutes before your run, and drink a good two ounces or so every 15 to 20 minutes during the run. Obviously listen to your body and up that amount if you know you're prone to dehydration.
Don't eat too much: A large meal, especially large amounts of protein or fat, forces your body to shunt resources to your digestive system. By forcing your body to focus on digestion, you are placing additional strain on your body's resources that should be used to regulate your body's temperature. Obviously if you are running long, you will need some food for energy, but keep your food consumption smaller and perhaps more frequent. Eating smaller amounts, but more often, can help you maintain your energy level without overly stressing your body.
Wear lighter clothing: When the temperature is warmer than you're used to, strip down to fewer clothes, and don't wear cotton. Wear clothes made of wicking material to help take the moisture away from your skin. Also, don't run shirtless. A light, wicking shirt can actually keep some moisture near your skin and help your body remain cool.
Listen to your body: You know what is normal for you and when something is not right. At the first sign of muscle weakness or dehydration, stop running. Walk home, call a friend for a ride or take a cab if you suspect your body is not handling the heat well. There is no point in possibly hurting your body so that you have to stop running for weeks or months. Be smart and listen to your body. It knows best.