5 Tips for Running in the Heat in Annapolis

Run safely this Summer

By Jennifer Ward, Fit4Mom Annapolis, Certified Running Coach June 10, 2020

Three months of being cooped up in the house and isolated from everything life was like before the coronavirus pandemic hit has many people taking up new hobbies, like running.  Running is something that has always been in my life. As a matter of fact, I love it so much, I became a running coach!  The weather is getting hotter, so let me share my five tips for running in the heat.

  1. Hydrate, hydrate, hydrate!!  Not just the day you are running, but EVERY day! Make sure you are staying hydrated throughout the week, and replenish after your run.  Plain old water is my drink of choice post-run, but some runners also prefer an electrolyte drink, like Gatorade. As long as you are getting your fluid intake, either is fine! 
  2. Run early in the morning, or late afternoon/early evening when temperatures are not at their peak.  In the summer heat, try to avoid running between 10 am and 3 pm.
  3. Carry water with you, especially if you will be running for more than an hour. There are several options for running with water. One is a grip-free hand-held bottle. Most of these are insulated to keep your water cold, and usually have a small pocket to hold keys and IDs.  Another option is a hydro-backpack, which is a pouch of water that you wear on your back, with a straw attached to one of the shoulder straps.  You could also use a hip holster.  These usually hold two small water bottles on a belt around your waist.  
  4. When choosing your route, be sure to keep shade in mind. Try to choose a path that includes lots of shade to avoid direct sunlight.
  5. Wear sunscreen!!!! Nothing is worse than finishing a run, hopping in the shower, and having your skin burn as soon as the water touches it! Eek! 

Want more tips from certified running coaches?  Join Fit4Mom Annapolis for the upcoming Summer Run Club session. It's for any level runner, from beginner to expert. Run Club will help you increase your distance and pace, improve your form, and support you through your training program and your race, whether it's your 1st race or your 99th!

Summer Run Club begins June 21! Virtual warm-ups will be available on Thursday and Sunday mornings. There will also be an option to join an in-person, socially distanced, 9 person group run on Sunday morning. 

5k, 10k, and 1/2 marathon options are available! Click here for more information and to sign up!