Beat the Heat

Laid up in an air-conditioned house recovering from arthroscopic hip surgery, I’m largely impervious to the triple-digit temperatures the rest of the country (and other parts of the world, undoubtedly) has been forced to endure of  late. Still, I’d much rather be outdoors running, cycling or hiking, even in this wretched heat.

Except for one unfortunate incident of heat exhaustion during marathon training 11 years ago, I’ve managed to stay relatively active and healthy throughout the dog days of summer, by following these simple rules:

• stay hydrated (see my previous post on this subject here);
• dress properly (Technical apparel allows moisture to pass through and evaporate unlike cotton);
• run before sunrise or after sunset, when it’s typically cooler;
• reduce duration and intensity of activity. (No one will call you a wimp!)

The New York Road Runners has even more tips for staying safe in the summer heat here, as does the National Center for Sports Safety here, and Active.com here.

But if you want to know what the pros do — and by that I mean people who live in hot climes year-round – check out this timeless article in Runner’s World magazine about the Bikila Athletic Club in Miami.  My favorite suggestion from club members: registering for a marathon “up north,” such as Marine Corps or New York, basically guarantees relief from the heat. Um, maybe.