The Complete Guide To Running In 90 Degree Weather

Running in the heat is a normal part of everyday life in some parts of the world, such as Kenya and Japan. For example, during the Marathon des Sables, a 156-mile (251 K) course spread over six days, temperatures can hit 122 F (50 C). Thus, we know running in the heat can be done. But it can be grueling if you are not used to high heat and don’t know the tricks.

Running in 90F degree weather and higher requires training and listening to your body. It is essential to slow down and build up your body’s tolerance. Be sure to drink more water than usual and wear a hat, sunblock, and moisture-wicking fabrics. Running in bare skin is worse than lightly covered.

Times are changing, and areas that traditionally did not experience high heat are now grappling with heatwaves. Thankfully, running in high temperatures is possible, but it is vital to allow the body time to adjust and take sensible precautions, just as you would if adding miles or hills to a workout.

Thus, running in the heat means:

• Reduce your mileage by 65-75% and gradually build back up
• Reduce your time and gradually build back up
• Bring water with you on your run
• Drink much more water than a typical run
• Wear appropriate clothing and sunblock
• Listen to your body and rest, and reduce your workout as you need
• Stop if you are experiencing signs of dehydration
• Get help immediately if you have signs of heatstroke or heat exhaustion

Complete Guide To Running In The Heat

Running in high heat is not about being tough; it is about training. This is the same for any changes or additions to a workout. People need time to adapt. So while a runner in Ethiopia might not think twice about running in 95 F (35 C) weather, they’d probably struggle to keep up their running routine if suddenly plopped in Chicago during winter.

Just as winter running requires particular gear, precautions, and allowing the body to adjust, so does running in the heat. Also, scale down your expectations during sudden upward temperature shifts. Think of it as a flat-road runner moving to hilly trail running; change takes time.

What To Wear When Running In Hot Weather?

Humans tend to shed clothes as the temperature rises. However, wearing fewer clothes only works well as a cooling technique if you don’t have the sun beating down on your skin. So yes, if you are sleeping at night, wearing only your birthday suit can be an excellent way to beat the heat. But in running, that is not necessarily the case.

Best Fabric & Fit For Running In The Heat

However, what type of clothing you wear when running in the heat matters. Top choices are fabrics that allow for air circulation and whisk sweat away. Materials such as cotton are not ideal, as they hold sweat and stick to the body. Instead, look for high-performance synthetics that are moisture-whisking.

Baggy clothes help, although this could be impractical (holy chafing!) when this is done with shorts. But looser fitting tops are excellent and will do more for you than running topless or in just a sports bra.

Best Hats For Running In The Heat

A standard ball cap is not ideal when running in the heat. They are thick, heavy, and hold heat in, making you hotter.

A sun visor is an excellent choice for those with enough hair that they’ll avoid sunburn. This keeps the sun off your face while allowing the scalp to breathe.

However, people with little hair or those sensitive to the sun beating down on their scalp will do best in a lightweight, ventilated, moisture-whisking cap. These shade the face and allow for air circulation and sweat to evaporate without causing your head to become hot enough to fry an egg.

Best Sunblock For Running In The Heat

Sunblock is essential for running in hot weather. However, it is useless if you sweat it off in a matter of minutes. Also, you don’t want heavy fragrances, as this will make it sting if it runs into your eyes.  Look for brands that are:

• Benzene-free
• Fragrance-free
• High SPF
• Oil-Free
• Water-resistant

Bring Water For Running In The Heat

Some people can safely do their typical run without bringing water along. However, that all changes once the mercury rises. You need to bring water along. Options include:

• Handheld flask
• Bladder carried on the back
• Waist belt

Handheld bottles are handy and don’t press against the skin, adding warmth. However, even with all the modern easy-hold options, some people still don’t like the lopsided weight on one arm.

Bladders evenly distribute the weight, and you can take regular sips with just a tile of the head via the handy tube. However, then there is something pressed against your back, which is hot and uncomfortable for some runners.

Waist belts keep you hands-free, and don’t add a sweat patch to your back. However, some find them uncomfortable and find it fiddly to get the bottle in and out without having to stop.

It’s all about finding the right hydration solution for your body and running style.

Can It Be Too Hot To Run?

It is safe for most runners to continue in temperatures between 86 – 95 F (30 – 35 C). However, those that are elderly, pregnant, or have certain health conditions may not be suited to high heat running. If in doubt, consult your doctor.

People do run in temperatures exceeding 95 F (35 C). However, this takes careful training and should not be attempted during a one-off heatwave. Instead, try to find a cooler part of the day to get your run in, such as the wee hours of the morning or late evenings. Failing that, there’s the airconditioned treadmill option if you have the financial means.

Risks Of Running In The Heat

Running in the heat does have some risks. These include:

• Dehydration
• Dizziness
• Excessive sweating
• Fatigue
• Headaches
• Muscle Cramps
• Nausea
• Thirst

Occasionally, running in the heat can have serious health consequences, especially if the warning signs listed above are ignored. The two main risks are:

• Heat exhaustion
• Heatstroke

Signs of heatstroke include:

• Body temperature over 104 F (40 C)
• Confusion and other behavioral changes such as disorientation and staggering
• Dry and hot skin that sometimes lacks sweat
• Fainting
• Fast breathing/shortness of breath
• Persistent feeling of unwell after 30 minutes of sitting in the shade and drinking water
• Rapid heartbeat
• Seizures
• Severe headache
• Unconsciousness
• Vomiting

If you suspect you or somebody else is suffering from heatstroke or heat exhaustion, get emergency help immediately.

Conclusion

Running in the heat is possible and often done in certain parts of the world. However, like any other change to a training regime, the body must be given time to adjust. Also, ensure you wear the correct gear and drink extra water. Remember, this isn’t about how tough you are but about giving your body time to acclimatize to new conditions.