Warm Weather Training

The good news is that it’s finally warm outside. The bad news is that we’re distance runners and walkers and we’d prefer temperatures in the 50’s and 60’s instead of the 70’s and 80’s. So let’s talk about some tips for running and walking in the heat. We start early on Saturdays, so it may be cooler than later in the day, but when we talk about a half marathon or marathon, we’ll have to face the fact that we may be out there for a while.

When it’s expected to be warmer, let’s plan accordingly and be smart. The first thing we need to focus on is hydration. You could lose 6-12 ounces of fluid every 20 minutes, so you need to replace that. Hydrate early and often (including before you head out!) and definitely carry a bottle.

On warm days, also make sure that your bottle has an electrolyte replacement drink inside, not just water. Experiment with the brand, flavor, and potency – your stomach may appreciate it if you cut your favorite drink with some water. But make sure you get some Gatorade or Gleukos or alternative in your system. Water alone won’t cut it on long and/or hot days.

You are responsible for your hydration and your health, but if you are running or walking with our group, keep a lookout for others showing signs of dehydration. Your running or walking partner may show signs of disorientation or weakness, dramatic slowing of pace, and other complaints of being dizzy. Watch for these signs and call for help. 9-1-1 is your best answer, but look for nearby Coaches and Assistant Coaches to help, too.

Warm Weather Tips

  • Carry a hydration system.
  • If you feel dizzy or nauseated, slow down or stop.
  • Run or walk at a slower pace.
  • Wear a hat and/or sunglasses.
  • Use sunscreen.

Other tips:

  • Get creative – a neckerchief soaked in cold water is a great way to stay cool.
  • Run with Portland Fit in the morning, not later in the day!