Running When It's Very Hot

I know it's only March, but I live in Houston, TX and we have probably a month before it is 90 degrees and about 90% humidity every day. 

I have been doing a great job of running outside and I am up to around 11 miles per week.  I feel great and I want to start training for my 2nd 5k race (my first was in February).

I don't like running on a treadmill, and I will try my best to run early in the morning or at night (with a friend, of course).  Any other tips to be able to run when it is very hot?

Besides taking water with you?  I live in Tucson and last week was in the mid 80's.  I decided to skip the water bottle and worked out.  I drank before and there are drinking fountains.  But I almost keeled over anyways because I overheated and dried out.

I see a lot of runners without water but I worry about them.  I can't do a good workout now past 10am. 

Even in a sweatbox like Houston, if you get up at/before sunrise, it would probably be in the mid to upper 70's and humid through most of the hot season.  It will not be comfortable because of the humidity, but at least your risk of heatstroke and sunstroke will be much lower.  If you really must do it when the sun is up, I would switch to a bicycle when the temps are over 85 or so - at least there is more breeze to keep you feeling a bit cooler.  Stay hydrated. 

I'd run as early as possible, super hydrate the night before so you can do without water during your run.  I tend to drink an extra 40oz of water the day before long runs (8miles) so that I have that water in my system to avoid having to carry it.  If you don't think you can go without water make sure you do upper arm and shoulder excercises, swinging around 1lb doesn't seem like much, but after a few miles your rotator cuff will be thanking for you for the extra muscle to support it.

When I ran last summer I tried to run before work or at night.  Sometimes I couldn't, though, and had to go anywhere from 12pm-2pm.  I would suggest you hydrating before (I never took water with me), wear minimal clothing, and cover all that skin with sunscreen.  I burn really bad and pretty much had little other choice, aside from wearing lots of clothes.

thanks for all the tips. i had started to get this feeling of impending doom. 

Two years ago I was training for a half marathon during the summer - so I feel your pain.  I would run after work or at night (which I still do because I hate running in the morning).  While it can still be quite warm and humid, you don't have the sun beating down on you, which is a big help.  Running in the evenings also allows you to hydrate throughout the day, so I don't necessarily have to carry water (unless you are going for more than an hour.  Then water is a must).

Another tip would be to wear clothing that wicks sweat away from your body, such as Nike Dri-FIT or Under Armour.  They can be a bit pricey, but you can get GREAT deals at TJ Maxx and Marshalls and I find they make a HUGE difference.  I used to throw on an old t-shirt for running, but since making the switch I can't run in anything else!  There is nothing worse than running in an oversized t-shirt that is sticking to your body...gross!

Hope this helps.  Good luck with the 5K!

It gets pretty rough here in DC but morning runs usually help me out all summer--and yes, sometimes a treadmill is necessary.

If there is a track within a mile or so from your house, you can carry your water for a warmup jog, and then do the faster miles there at the track (you can stop off and take sips).  

I live in Rochester NY we get both extreme Cold in Winter and Hot Humid muggy 90's in summer.

I swear by runners world. Here are a couple articles.

I have used a couple tricks from the second link including the ice under the hat. I have also put ice packs in the waist band of my shorts (hidden by t shirt of course).

Main rule is don't be a hero!

http://www.runnersworld.com/article/0,7120,s6-238-267-269-11992-0,0 0.html

http://www.runnersworld.com/article/0,7120,s6-238-267-269-11985-0,0 0.html

http://www.runnersworld.com/article/0,7120,s6-238-267-269-11994-0,0 0.html

I made myself sick just WALKING too fast/far when it was a very hot humid day last month (I live in South Florida and we had a hot snap...) If the thermometer's over 80, I save my walking for the evening when it starts to cool down and it's much more pleasant outside.

ALWAYS carry a water bottle - they sell belt packs to securely hold a nice big water bottle - having your hands free makes a big difference and water doesn't weigh THAT much. Also sunscreen up thoroughly and wear a hat to keep the sun from beating down directly on your hair.

also make sure your sodium levels stay up, you don't want cramps.