Fitness

I found out today my body doesn't agree with running in the heat. It is 90 degrees. I ran (slower than normal) the first half of my 5km, then my heart rate spiked up to 177. 160ish is normal for me when I run. Anything over 175 it seems I need to take a break. I found some shade and stretched for a couple minutes, I felt like I was good to go.  I ran another half km and had to walk the rest of the way home. My heart rate stayed at 158ish the rest of the way.  How do I make my body able to run in the heat?

drink, drink, and when you are finished drinking, drink some more.  When it is hot, your body will react.  If you are not fully hydrated (which in all likelihood you are not when dieting) your body will not react well to extreme heat.  Running early in the morning, or at sunset will also be better for you.  Most marathons start at 7 am just for that reason.

If you don't have the water to sustain, you won't perform.  Make sure that you are drinking way more during hot sessions than what you would think.  I bring along a 1.5 litre bottle for a 5K in the heat, and fill up at water fountains if longer than that.  Also, I find that nutrition is even more important in the heat, as your body will burn through more calories to run and to cool off than in a nice mild temp.

If too hot, take the treadmill.  You won't risk heat stroke!!!

I wet a bandana and wear it on my head, stop for face washing and pouring water on my top.  But I've had to stop running and walk at certain points too.  Here it is still just in the 80's but I'm used to running/walking in the morning so 80+ is really hot to me.  IN a month it will in the 100's and I will be running to the pool. 

Thanks for the tips.

I've never run carring water but maybe I'll have to. I can't get out to run earlier or later. I'm a single mom and have nobody to watch my kids at those times. Also. Its less safe. This is the time of year when my town grows another 1/2 it's population. fruit pickers and farm workers and tourists. The route I run is kinda out of town through the orchards and not well lit.

I'll try taking water with me and a wet bandana. thanks