You love running, but this heat and humidity is…well, it can be soul-sucking (not to mention energy-sucking). But don’t fret—we’ve compiled 5 tips for summer running in South Florida to help you adapt and to still enjoy running, despite the heat and humidity. From shoes and apparel to hydration and nutrition, we are here to support your miles, year-round.
It’s All About Timing
In the summer, run early or run late. Early morning temperatures are usually the coolest in the summer. But if you aren’t a morning person, late evening is also a good time to go–temps are definitely better than midday, and even humidity can take a small dip around sunset. Also, there’s no sun beating down on you. Plus, you’re either going to see a spectacular sunrise or sunset.
What to Wear
As little as possible without getting arrested. 😉 Plus sunscreen. Seriously, though, choose light-colored, lightweight, moisture-wicking clothing, like the Mizuno running shorts, shirts, and tanks we have in stock. We also have a solid selection of Halo sweatbands and visors and Nathan hats and visors. Our selection of Balega and Feetures socks includes moisture-wicking, lightweight socks. And don’t forget Body Glide for chafe-prevention. Sweat + friction = CHAFING.
Hydrate. Before, During, and After
From great hydration products like The Right Stuff to Nuun to Skratch, we have all your hydration needs in stock too. At this time of year, just drinking good ol’ H2O doesn’t cut it. Your body needs extra sodium and potassium when you’re sweating bullets, or you risk the dreaded muscle cramps, dehydration, or heat stroke. Be sure to sip often–a good rule of thumb is 4 to 6 ounces for every 20 minutes. For extra help in cooling your body, chill your fluids in the fridge before each run.
Yes, really. For every 5° increase in temps above 60°F, you lose 20 to 30 seconds per mile. When you add humidity to that mix, you’ll feel a lot like you’re trying to breathe underwater too, so slow down! And definitely save your harder workouts (speed work, hill training, tempo, long runs) for early morning or late evening. You won’t lose fitness. Promise.
Most people need between 8 and 14 days to acclimate to running in heat and humidity, so go easy on yourself during that time frame. You’ll be back to enjoying your runs in no time. Lace up and go get some miles!