Jeff Galloway sent me some awesome tips about training in the heat. The tips couldn’t have come at a more perfect time as the South goes through a heat wave.
Fall race training has begun and these are great tips to incorporate into your training to survive the heat. As an Atlanta resident, Jeff Galloway knows all about training in the heat.
No worries, we can still moan about the heat together too ?
Photo Credit: Jeff Galloway Productions
Dealing With the Heat
Training through the summer can not only be grueling, but down right dangerous. Here are some tips to train safely and as comfortable as possible in the hot summer months.
Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F ( every 2.5C above 14C)
When the temperature is over 70F (21C) you may take a 5 minute “cold shower break” every 25-30 minutes to keep cool.
Try to complete your run before the sun rises above the horizon.
More frequent walk breaks during hot weather can lower body temperature increase. If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26C) drop to 60 sec run/30 sec walk or 30/30
When you start to heat up more than normal, take a longer walk in a mall or indoor AC building
Pick shady courses on hot days.
Don’t wear a hat! Pour water over your head
Have an indoor alternative—treadmill, etc
Run in the deep end of the pool, using a flotation belt