tips for hot weather running

I've done some research on hot weather running.  Mostly for my benefit but thought it useful to share!

The forecast for Sunday in Philadelphia keeps getting hotter – up to nearly 90 degrees at the moment.  

Broad Street Run might be Broad Street Collapse for me, I’m getting nervous.  I haven’t ran in hot weather in almost a years time.  I don’t know how my body is going to react.

From my research here are the takeaways:

• Stay hydrated! (most obvious) – you’ll need to drink water before, during and after your run.  Some even recommend a sports drink prior or during a run in the heat to keep electrolytes and sodium levels up.  I heart the Gatorade tables on a race route – after 5 or 6 miles it really helps me more than water, mental or not.
• Avoid the sun if possible – if there is shade on your route, use it.
• Wear light colored, light weight, wicking material – cotton will soak up sweat and build up body heat. Check out my “I just wanna run” tank from Lulu Lemon I’ll be sporting, I love it!
• Slow down – awesome, not what I wanted to hear but it is sensible. If you start too fast off the bat, after 30-40 minutes when you’re truly ‘heated up’ for any run, it will be that much harder to cool down your body.
• "Pour water on yourself" – love this suggestion from Jeff Galloway.
• Gear - sun screen (sweatproof), a hat if you can fathom it (I can't), sunglasses (lightweight)

I think my strategy for Broad Street Collapse will be to run with a water bottle in hand rather than rely on water stops.  I will NOT be wearing one of those belts with water containers on it - those things look DEATHLY UNCOMFORTABLE and would drive me insaneeee.  Not to mention, they're hideous.  

I’ll use the water cups at the stops to pour on myself, haha. I will, however, drink Gatorade when it’s offered.  

I need to work on my outfit – I have the tank but I’m not sure about the bottoms.  I’ve been running in capri running legging things for months, I don’t know that I have a pair of shorts I feel comfortable running 10 miles in.  Hmm, I think I will consult KC and her Lulu knowledge.  I’m liking these at the moment.

Pray for me!!  I think I’m back to hoping that I "finish" rather than striving for a time.  We’ll see.  Maybe I’m just over reacting and I’ll be fine (likely story).

Run run run!

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