Can’t Beat The Heat? Or Can You?

Can’t Beat The Heat? Or Can You?

Here Are A Few Ways To Help You Beat The Heat In Your Upcoming Summer Race.

To most, the thought of running in Atlanta during the summer seems impossible with the hot and steamy weather, but it’s really not so bad. In fact, if you’re smart about it and make some adjustments, summer is a great time of year for running. Even in the muggy South.


  • Try running at cooler times in the day.

Training early in the morning or later in the evening is a great way to still get in training time, but avoid the harmful heat.

  • Have a hydration plan before you start.

Know where your water stops are, either by plotting your runs in areas that have water fountains or by stashing bottles at strategic points along your route ahead of time.

  • Cross-train indoors

Build your cardio base while taking a break from the heat and humidity by swapping an outdoor bike ride or run for an inside workout class or even the treadmill.

  • Use tons of sunscreen

To protect yourself from skin cancer and other skin damage, use sunscreen liberally. Do so even on partly cloudy days; harmful ultraviolet rays are not blocked by cloud cover. Another benefit: Sunscreen can decrease your skin and body temperatures, so you’ll stay cooler during exercise.

  • Ease into the heat

You need to acclimate to the heat in a safe and gradual manner. Do a slow, two- to three-mile walk or very easy run at the hottest part of the day two times per week for three or four weeks to acclimate to the heat. This will make your early-morning runs feel much cooler.

These tips should be helpful, but you need to remember that some days are going to be unsafe for running, especially if you live in an urban area where air pollution is also a concern. On those occasions, consider skipping running altogether. You could substitute running inside on a treadmill or hitting the pool for some laps.

Sure, it’s going to be hot this summer. No way around that. But with some planning and a little imagination, you can minimize the downside and make it work for you. Stay flexible, have fun and, above all, be safe as you train for the Button Down Dash.

These great training tips were provided by community health professional, Susan Paige. For more tips to help you beat the heat this summer, visit the Training Tips page on the Button Down Dash website!