Seely also varies its route depending on the conditions. On the hottest days, she sticks to one of her nearby trails that is shaded by trees. Also consider the surface, she says: heat dissipates better on a gravel trail than on asphalt.
Jones, meanwhile, opts for a shorter loop, so she can stay near a cooler full of ice and drinks. This way it is much easier to stay hydrated. You can also choose to stay closer to your house or car, in case you want a quick AC break.
7. Put ice wherever you can.
Speaking of ice, even if you don’t have a trainer to carry a cooler on the trail like Seely did, there are plenty of other ways to carry it.
During hot runs, Seely puts some in an attached pantyhose leg, which she wraps around her neck and tucks into her cycling kit. When it melts, the lightweight pantyhose material doesn’t weigh it down, and she can untie them and reuse them until they’ve disintegrated, reducing waste.
Jones, meanwhile, swears by ice bandanas, which you can wear around your neck, head, or wrists to feel cooler. Last October at the Javelina Jundred, a 100-mile race in Arizona, temperatures soared into the 90s, and Jones said she cooled off the ice bandanas at every pit stop.
You can make your own ice cream bandana by wrapping ice cubes in a regular bandana. Try to make it more secure by stitching the edges to keep the ice inside. Or, you can buy one with a pre-made ice pouch, like Nathan’s RunCool Ice Bandana ($20, Nat). You can also try Cool Relief, a similarly styled bandana with built-in refreezeable cold packs ($13, walmart). Or try one with crystals that retain the cold when you soak them in water, like this model from Ergodyne ($4, Amazon).
When temperatures soar in San Antonio, Howard sometimes hits the trails with a hydration vest, placing his water bottles in the front and filling the space that usually holds a bladder with ice instead. A hydration pack to try: the VaporAiress Lite 4L Women’s Hydration Vest ($125, REI). Seely freezes her water bottles ahead of time and they gradually melt as she moves in the heat.
8. Adjust your training plan to account for the conditions.
When Seely did interval training in the heat, she knew that even with all the cooling mechanisms she was using – remember all those coolers? — she still couldn’t run in exactly the same way she would if the temperatures were less scorching.
So she built a longer rest period between intervals. Instead of her usual 30 to 60 seconds, she waited for her heart rate to drop below 120 beats per minute before pushing again.
Again, she’s an elite athlete, but you can modify that approach for your training. If you hit high-tempo segments, do the rest between longer or lower intensity (eg, walk slowly instead of running). Or just go for an easy workout and save the tougher stuff for another day or an indoor gym session.
9. Watch out for the warning signs of heat illness.
All of these steps can help you avoid heat-related illnesses, including heat exhaustion and heatstroke, which can occur when your body can’t cool itself. But cooling tips aren’t foolproof, so if you’re exercising in the heat, it’s essential that you familiarize yourself with the signs of serious heat illness so you can stop it before it does. gets worse or get medical treatment if it already does. wrong.