Excuses for skipping a workout are easy to come by, especially when it’s 90 degrees outside. But you can keep training for your first 5K even through Atlanta’s long, hot summer.
Dr. Daniel Lee, a general surgeon with Kaiser Permanente of Georgia, runs throughout the summer. He finished the AJC Peachtree Road Race in less than an hour, beating his previous time by six minutes. Now he’s training for a half marathon.
“Even when it was 106 degrees, I got out,” he says. “I ran in the morning, and even on the hottest days it wasn't super hot in the morning.”
He cringes when he sees runners training when the sun is at its peak. “The obvious thing for me is not to run when the sun is blazing,” he says. “It’s not good for the body.”
Here are Dr. Lee’s six tips for training in the heat:
Run or walk early in the morning. "This is #1 for me," says Dr. Lee. The best way to beat the heat is to avoid it. Training in the evening before dark is also an option, but getting the workout done in the morning is often a better way to stay consistent. For safety's sake, don't train after dark.
Stay hydrated. "Bring water with you," Dr. Lee says. He runs a one-mile loop and leaves his water bottle at the one-mile mark. He rehydrates every time he passes the water bottle. He doesn't use sports drinks. "Water is completely sufficient when you're only running a few miles," he says. It's also important to drink water before working out.
Wear loose-fitting clothing. Choose a fabric designed to wick away moisture. You'll feel more comfortable, and you'll have an easier time coping with the heat.
Wear a hat and sunscreen. Even when the sun isn't at its peak, you can still get burned.
Use the run-walk method: Thousands of runners alternate running and walking as a way of extending their workouts, avoiding injury and keeping fatigue at bay. Taking walk breaks can also make it easier to keep going in the heat, Dr. Lee says. "That break of walking helps your body," he says. "You run better if you're not fatigued."
Know your body. "If you feel lightheaded," Dr. Lee says, "listen to your body and stop."
When the temperature is breaking records, it’s tempting to put training on hold. But if you stay away from your workouts for too long, you’ll lose motivation. Training indoors at home or in a gym can keep you on track. Keeping up your outdoor running and walking routine is doable as you train through the intense summer heat in anticipation of your first 5K.
About this series: Training for Your First 5K appears Wednesdays and features expert advice for all aspects of preparing for a 5K. Created by the Kaiser Permanente Run/Walk & Fitness Program, the goals are to inspire metro Atlantans to get fit and to promote workplace wellness.
About the Author
