How to Survive a Run When It’s Hot as Balls Outside

Today I’m coming in hot with all the tips on surviving runs if you’re anything like me and love ducking around and finding out (aka running when it’s wayyyy too freaking warm out)

I’m currently checking in from post-run jail as I procrastinated on leaving this morning and then got absolutely steam rolled by the sun and got smoked by UV all 10 miles of my run today – hahaha. One of these days, I’ll stop being a ding dong and start getting up early to run so history stops repeating itself…

But until then, here’s some tips on how to make your runs slightly more manageable when it’s hot:

1. Electrolytes. Slam 16-20 oz of salty electrolyte water before you walk out the door. I love the blue slushie @drinksaltt electrolyte packets. Same amount of sodium as LMNT, but double the magnesium/potassium… and all the flavors taste way better, imo.

2. Money Trees. Hopefully this is obvious, but try to run in the shade as much as possible. For me, this means skipping running on the boardwalk, saying sayonara to pretty beach views, and opting to run through the neighborhoods so I can get at least SOME cover and relief from the houses and trees.

3. Emotional Support Water Bottle. One of your hands just got a new job, and it’s called holding an emotional support water bottle loaded with electrolytes while you run. Sometimes I run with the tiny 12 oz Gatorade bottles when I’m lazy, but Nathan makes 14 oz handheld water bottles that are awesome and super comfortable to hold. I prefer the soft/squishy water bottles over the hard plastic ones, but your mileage may vary.

4. Plan your route. Try to run where you know there will be water fountain. Bonus points if bathrooms too, cuz all the liquids you’re trying to slam to counteract the heat might be like ~boi, byeee~

5. Gels to the Rescue. Your intra run fueling can help come to the rescue, if you play your carBs right. While sometimes I do candy (like Nerd Clusters or gummy bears, IYKYK), I’ve found I really like the BPN Supps endurance gels during my runs.

They have 24g carbs, 110mg sodium, and 144mg potassium per packet – which means even if you’ve entered cactus territory and are seriously dehydrated, you should feel a noticeable boost and feel less awful within a few minutes. I’d suggest one every 30 minutes or so of running. Make sure to chug some water after each gel!

6. DJ turn that music up. Crank that playlist volume all the way up to max volume, babyyyy.  

7. You Deserve a Little Treat… err Break. Chop up your run and switch to run/walk intervals. Run. Walk a little. Run. Walk a little (nobody on Strava has to know)

Happy running!

xoxo,
your fave strong & fast friend,
-Laurie