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Tips for Running in Summer Heat

We’ve already had temperatures reach 90 degrees with high humidity this year, and summer just started!

Such warm conditions can play havoc with outdoor fitness efforts, even presenting dangerous situations if not dealt with carefully.

That doesn’t mean you need to give up running or walking this time of year, just do some planning for maximum safety and enjoyment.

Here are some tried-and-true tips from members of the Board of Directors of the Nationwide Children’s Hospital Columbus Marathon & ½ Marathon:

Bill Burns:

  • Pickle juice I drink it after a long, hot run while others use it before or during a run. Eight ounces contains 820 mg of sodium (38 percent of the daily value). It is all-natural, certified organic, sugar, caffeine and gluten free.

Jill Hile:

  • Wear lighter colors and fabrics when it gets hot.

  • Wear a hat – scalp sunburns hurt!

  • Slow your pace, especially if it’s humid.

Jeffrey Lagusch:

  • Shade is your friend. Trail runs are great because often you have the shade of the trees. Added bonus – the ground is softer than pavement or concrete.

  • If you enjoy a beer post-run, consider a Guinness. Though dark in appearance, it is not heavy, and poured correctly is extremely refreshing.

Eric Motter:

  • Wear sunblock and a hat, which is especially important for guys like me that don’t have a lot of hair.

  • Carry more water than you think you’ll need. I’d rather lug an extra 12-16 ounces around than run the risk of having to cut a workout short because I ran out of water.

Kelly Sprague:

  • Get going earlier in the morning to avoid the heat of the day.

  • Try to map a route that has drinking fountains or places to get water, like a fast-food restaurant. And tuck a $5 bill in your pocket or shoe for an emergency Gatorade purchase!

For information and news regarding the Nationwide Children’s Hospital Columbus Marathon & 1/2 Marathon, please visit our website and follow us on Facebook, Instagram and Twitter!

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