You cannot run as fast when the temperature rises above 60F/14C. If you slow down 30 seconds a mile for every 5F increase above 60F, you can be the one who is finishing strong, passing other runners at the end. For every second you run too fast during the first half of a race on a hot day, expect to run 10 seconds slower at the end.
- Don’t wear a hat! You lose most of the body heat you can lose through the top of your head.
- Wear light clothing, but not cotton. Many of the new, technical fibers will move moisture away from your skin, producing a cooling effect.
- Wear loose fitting garments, that have some texture in the fabric.
- Pour water over your head. Evaporation not only helps the cooling process—it makes you feel cooler. I use the iFitness belt for cooling off between water stations.
- Sunscreen—a mixed review. Some runners will need to protect themselves – check with your doctor. Some products produce a coating on the skin, slowing down the perspiration, resulting in a body temperature increase.
- Slow down by 30 sec/mile for every 5 degree temperature increase above 60F.
Heat Disease Alert! If you or anyone around you is becoming disoriented, vomiting or experiencing diarrhea, get medical help.