How to Run Safely in the Houston Summer Heat

Most people agree that summer is a great time to bask in the warm weather and enjoy the great outdoors. But why is it so hard for people to get in a good run when the temperatures are soaring into the 90’s? The truth is that heat is the most difficult element to run in, with the effects of humidity and heat putting a damper on both your long- and short-term performance. Why is running in the Houston summer heat so hard and what can you do to stay safe when running?

Why You Need to Be Careful When Running in the Heat

The first reason you must be careful when running in the heat is related to your body temperature. When you run, your overall body temperature rises. When you run in the heat, your temperature can become even higher. And similar to when you run a fever, when your core body temperature gets high, you feel crummy.

Your oxygen levels may also decrease if you get too warm. When the body warms up, blood is sent to the skin so your body can cool through sweating and evaporation. This diversion of blood leaves less blood to transport oxygen through your body, to your working muscles. When oxygen levels are decreased, it can be difficult to run as hard or fast and will undoubtedly impact your pace.

Heat also affects your heart. Running in higher temperatures can boost your heart rate beyond normal even if you run at your usual pace, which can cause your pulse to skyrocket.

Dehydration is another significant risk in hot and humid conditions. When your fluid levels drop, your core body temperature rises while your body’s cooling methods have a more difficult time with maintaining your temperature. This cycle can repeat if you are not careful when running in the heat.

Staying Safe in the Summer Heat

Although some downfalls exist when it comes to running in the heat, you can still make the best of it. So before you head out of the door to hit the trails, consider these tips for running in the heat.

Run During Cooler Times of the Day

Schedule your runs when the temperatures are less extreme, which typically occurs early in the morning or later in the evening. If you can work it into your schedule, morning is the best time to run as early morning hours offer the lowest temperatures and less sunlight (even despite the higher humidity).

Hydrate Properly

Higher temperatures mean you should increase your fluid intake. A general rule of thumb is to drink at least eight ounces of water or sports drink every hour to keep your perspiration system at its best. It is advised that you wear a water pouch or belt when running in warmer temperatures. If you do not have one, consider mapping out a run that will stop you at drinking water sources (parks with drinking fountains, gas stations, grocery stores, etc.). Get in plenty of electrolytes after your run to replenish any stores you lost.

Hit the Trails

Concrete and asphalt absorb and radiate heat. Trail running is a better alternative during the summer months. Not only do most trails offer tree cover but you typically have to run a little slower on them, which will also help to keep you slightly cooler. If you are unsure where to find a good trail, check out the trails at Buffalo Bayou Park.

Dress Wisely

Do not dress in dark colors or cotton. What you wear matters in extreme heat so wear garments manufactured for running in heat, which are often made with synthetic fabrics like moisture-wicking polyester. Look for light-colored clothes that are loose-fitting on your body (tight clothes do not allow a breeze to pass through).

Run by Effort

Avoid strictly running by distance and pace in the warmer months. Every 5 degree Fahrenheit rise in temperature can slow your pace by nearly 20 to 30 seconds per mile. Rather than fighting it and running by pace, learn to listen to your body and run by time and effort.

By taking proper precautions when running in the Houston summer heat, you will you better protect your body from heightened risk of heat-related illness or injury. And don’t give up on training because it is hot! With these tips, you can easily maintain an outdoor workout routine without feeling completely miserable and run down!