While visiting my sister in Savannah, I had full intentions of running outside. Wake up early? Not a problem. Map a run? Got it covered. Have a buddy? Nittany is game. 82 degrees and 63% humidity at 6am? No thank you!
So instead of running the trail, I laced up and hit the dreadmill in the sweet hotel gym.
While I was running my 5k, I began to think about how people in the south handle the heat. If you asked me, I'll take a 20 degree, snowy day over a 80 degree sunny one. But for my friends in Savannah, no heat and humidity is not an option. So these tips are courtesy of Runners World and dedicated to the readers south of the Mason Dixon line. You have my utmost respect for running in conditions like that, I think I would hang by the pool or on the beach everyday; and lifting my drink to my lips would be my workout. They don't call it Slowvannah for nothin' heh.
Early Bird Gets the Worm- I am an early riser but I am not a morning runner. Running at 6 am is cooler than running at 9 pm. The asphalt will continue to radiate the heat long after the sun goes down.
Screen Your Skin- Being a Ginger, sunscreen is ALWAYS a must for me. I have learned my lesson numerous times getting burned on a ‘quick’ 20 minute run. Use sweat proof/waterproof sunscreen. My favorite is Coppertone SPF 15 for a short run. It doesn’t bead into my eyes, and allows my freckles to still surface.
Get Tech-y- Sweat wicking materials are a runners best friend on a summer run. The tech shirts allow skin to breathe and therefore help prevent overheating. I always check to make sure my running gear also blocks uva/uvb rays to protect my skin.
Take Your Time- Especially in the extreme cold and heat are runners prone to misery on the run from overheating or pushing cold muscles too hard (in the cold). Start out easy at a 10 min/mile pace. If you feel good, slowly pump up the speed. To dash out of the gate on a nightly run will make you feel ill especially with the combination of heat and humidity.
For more great tips on Running in the Heat, read a really helpful post from Running off the Reeses!
Question of the Night: What are your ideal running conditions?