Running In The Heat: Hot Weather Running Tips For Extreme Athletes

The greatest mistake you can make when running (or otherwise exercising) in extreme heat is to be optimistic, confident or nonchalant.

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The moment you believe that this is no big deal, is the moment you’re in danger – even if you are sitting in your living room and thinking about tomorrow’s run.

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Extreme temperature athletic activity can kill you. Running in 120 degree heat is, in all truth, an exercise in pain, suffering, determination and control. It’s not usually fun, although you may well experience euphoria as the sheer beauty of your environment overwhelms you, or you embrace the endorphin rush associated with pain and danger. It’s about enduring the trauma, and achieving goals few other people on the planet can achieve.

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A few years back, an experienced hiker left his red truck at Badwater in Death Valley and set out for Telescope Peak. Why he did this is uncertain; he took little water, and grossly underestimated the distance. Eventually he turned back, dehydrated and likely already suffering from heatstroke. Not far from the truck, he took a rest… and never got up. Overconfidence is what killed him, even if it was officially extreme dehydration.

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My philosophy when running in Death Valley in late July is always to assume the worst. I assume I’ll get overheated and confused in the canyons, so I mark waypoints on my GPS (or, running an out-and-back, drop colored M&Ms at junctions – I can pick them up as I return). I assume that I need 8oz of water per mile, so I take 16oz per mile. I assume that nobody will find me if I drop, so I tell someone where I’m going and when I should be back.

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99.9% of the time you’ll be just fine, so long as you are prepared, fit, acclimated and willing to slow down a little. But just in case, I strongly recommend some extra precautions – you never know when you’re going to turn an ankle and half-drag yourself out of the back country in unbearable heat, so it’s best to assume the worst and prepare for it. Let’s say I plan a 10k run through the back country and it’s 127 degrees – what would I take? Well, here’s a list. Altogether this is about 15lbs of equipment – hardly conducive to speed, but definitely conducive to survival:

• Hat - I use a baseball hat and my wife jury-rigged a small solar-powered fan attached to the brim. It’s also where I tape my thermometer, for easy access.

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• CamelBaks x2 – One 64oz and one 32oz, filled with electrolyte drinks, not just water.

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• CoolMesh running shirt - I use white because of the high albedo factor.

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• Shoes with grip - I find that shoes with over 150 miles on them are a liability, as the grip is poor and the rubber is worn down, exposing more of the shoe to the 200 degree pavement (I’m 205 lbs so it might not happen until 200 miles or more for a lighter runner). This can result in more blisters, and even slippage when scrabbling up a dry riverbed or rockslide.

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• FuelBelt Terminator – this is a six-bottle, 48oz water belt that doesn’t slip and has solid fastenings for the bottles.

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• BluBlocker Viper sunglasses – these bring the desert into sharp focus without compromising your enjoyment of your environment. They have side lenses to prevent glare, and are effective at helping you to pick a good path over the rocks.

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• Small LED flashlight – if you get lost, it can be used as a signal as well as a means of spotting those M&Ms in the fading light.

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• Wright Socks – blister protection in extreme heat is of paramount importance, and these help enormously.

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• iPod Nano – load it with at least five or ten songs that really stir your emotions – I find high-powered techno music to be ideal, but I know people (well, a person) who still listens to Journey. Whatever it is, the purpose of these particular songs is to get you back on your feet if you find yourself heading down. Songs with personal meaning have been shown to cause increased arousal in the limbic system of the brain, which releases endorphins in a phenomenon not dissimilar to the ‘Runner’s High’ that we all enjoy so much; it can also produce a serotonin rush, a chemical in the brain that has a strong role to play in – guess what – temperature regulation, cardiovascular function and pain management.

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• Car keys – most people won’t steal your car even if they spot the keys on your back tire. Most people. When you get back from your 10k run, you want to see your car, and since you’ve exerted almost all of your energy, you could be in real trouble if it isn’t exactly where you left it.

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• Emergency blanket – small ultra-reflective blankets will fit very easily into a CamelBak pocket, and should you be in real trouble they can provide some protection from the heat. For the 4oz weight penalty it’s well worth it.

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• Cellphone – chances are you won’t have reception, but even so, you may not be utterly without communication: when left on, your cellphone ‘pings’ nearby cell towers from time to time (apparently this isn’t a civil liberties issue…) and phone companies have been known to triangulate an approximate location by analyzing these pings. So long as someone knows that they need to call emergency services, a cellphone may help them to find you quicker. (Note: I researched this for quite a while and found huge discrepancies in the anecdotal data. It seems that the E911 policy may track your current location using GPS, if your phone is switched to that setting. This should not be relied on as a way to find you, but it may help.)

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• Granola Bars – in fact, almost any dry snack that has a good energy-boost. Peanuts are also great, for replacing lost salt.

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• Sun Cream – an airport-sized sun lotion tube is crucial. Sunburn hugely exacerbates the problems of dehydration.

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• Dog-Tags – I’m not kidding! Some kind of personal identification is vital, both to help emergency services (allergies, blood type, etc) and to notify family if you’re in trouble. There’s nothing an EMS hates more than a Jane Doe!

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It seems like a lot, but I carry this every time I run in extreme temperatures and I enjoy my adventure far more, knowing that it’s a lot less likely to be my last.

In my quest for an ultra-accurate thermometer for use in extreme conditions, I finally discovered the ThermaPen. With a range from -58F to 572F, it promised to endure long after I expired pathetically on the pavement, and it was advertised as providing virtually instant readings.

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I’ve been testing my orange version (naturally) for the last few weeks, and here’s what I discovered.

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The ThermaPen is light, although bigger than expected, and is a model of simplicity to use. You open it. That’s it. Pretty straightforward. Once open, the large monochrome reading proves easy to discern in fairly low light (the sauna) and in bright sunshine too.

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The device is splashproof (in case you drench it in sweat) and doesn’t seem too frail, although over-extending the probe would break it.

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The real test, however, is accuracy and speed. It has the former. And sadly not the latter.

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Once it reaches the ambient air temperature, it varies by about 0.5F from time to time, returning quickly to its marker. I conducted the suggested calibration test, dipping it in ice water, and the reading proved to be about 3F off the manufacturer’s claim; 35F instead of 32F. This despite a certificate of calibration. Maybe I did the test wrong, although it’s hard to see how.

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The real difficulty is getting the thing to actually settle on a reading at all. In the sauna, ten minutes after opening the probe it was still rising steadily. I spoke to their customer support folks, who told me that the three second reading was for measuring the temperature of meat. This is not clearly marked on their website, and since I had spoken to the sales manager and explained exactly what I needed and why, the recommendation is a little bewildering.

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I think with some foresight it will be useful in Death Valley. I’ll leave it out for an hour before I leave for my run, then tape it to my hat with the auto-off function disabled. That way I should get continuous, fairly accurate readings.

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This is a very nice piece of equipment but unfortunately it is not entirely suited to the purpose of measuring regular temperatures on a run. As I say, the workaround should do me – but I wish I didn’t have to think that hard about what is billed as the ultimate in thermometers.

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Overall Rating: 6/10 – great for grilling, less impressive for running.

There are more varieties of the Wright Sock than I care to mention these days, so I’ll stick to the core product – the original WrightSock Anti-Blister Double Layer Running Lo-Quarter Sock. (Try saying that three times fast after five martinis.)

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The Wright Sock premise is that a double-layered sock, involving some fancy-schmancy materials, can help to prevent blisters. But does it deliver?

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I have used Wright Socks since they were introduced to me at the Badwater Ultra in 2004. And I mean, the same Wright Socks. They’re a bit grimy and I’m finally buying some new ones, but three pairs have lasted a thousand miles – and I’m a heavy guy.

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These socks do exactly as they’re supposed to. They provide comfort for the bottom of your feet. They’re light, airy, and the cut is good for athletes who use low-backed shoes. I have had some shoes that protruded over the top of the sock at the back, which wasn’t too spiffy, but you can buy these in a quarter or crew cut if you prefer.

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The socks are extremely effective in the heat; I have no idea if they’re ‘wicking away moisture’ or simply staying dry, but there is nothing more unpleasant for heat running than moist socks and these definitely prevent that happening. After a 10-mile jog in 120 degree heat, they’re still almost totally dry to the touch.

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It’s hard to get overly excited about what are, essentially, socks – but these are Christmas presents that any long-distance athlete will thank you for.

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Overall Rating: 9/10 – an exceptional running product at a very reasonable price.

The Hydration Belt is a great concept. Four water bottles containing a total of 24oz of liquid; a padded belt; a decent pocket for keys or a cellphone; and reflective strips to keep you safe.

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As I say, a great concept. Unfortunately, it is poorly executed.

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I’ll start with the positives. The belt is snug, comfortable and secure. It doesn’t bounce or jog around, even with a full load. And it distributes the weight wonderfully, so that you can hardly even feel the two pounds of water you’re carrying.

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The pockets are generous, easy to access and offer a variety of padding options, including one that’s spill-resistant to keep your sun cream in. The bottles themselves are pop-tops and take no time at all to transfer from the belt to your mouth.

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So far, so good.

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I took my belt up the Artist’s Drive in Death Valley, an elevation gain of around 1,000 feet over three miles. It’s a tough course, and 125 degree heat didn’t help. However, it’s hardly fast, as you can imagine. I crept up the hill at snail’s pace, which makes the fundamental flaw even harder to comprehend.

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I only ended up drinking from two of the bottles. And when I reached my car, they were gone. The ‘snaplock’ feature simply doesn’t work. I had thought that they were safely returned to the holster, but apparently not.

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Remember: this was my first run with it, and I was plodding along slowly.

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In conclusion – for all the well thought-out features, a hydration system is completely useless if it doesn’t provide a vessel for carrying water. The Nike Running Hydration Belt patently fails in its most basic task.

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Overall Rating: 2/10 – the two points are because a more fastidious runner may be able to retain the bottles better than I could.

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Advancing your sauna training.

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As an experienced sauna user, there are a number of techniques you can use to go above and beyond regular training and really prepare for extreme heat running.

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The first is to exercise in the sauna. Again, be considerate of others. If alone, one of the best – and most exhausting – things you can do is shadow box. Even if you don’t know how to box properly, imitate the movements you’ve seen on screen. Stay on the balls of your feet, lunge and rock back and forth, keep up a guard, and throw occasional punches. Bob your head as if to avoid blows. This will rapidly (and I mean rapidly) elevate your heart rate and breathing. Vary the routine up by using a jump rope (in most cases, an imaginary one) for a minute, then simply dancing back and forth for a minute whilst holding your guard, then throwing a series of rapid punches. This exercise takes up very little space and I guarantee that if you can master twenty minutes of this, you’re in terrific shape.

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Your gym may have a step that you can borrow; set it high if you expect to be gaining elevation on your run. It has taken me six years to become capable of doing 500 10″ steps in a single session, so be careful not to overdo it. This is a less intrusive workout, and most people won’t be too bothered by it.

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You can also engage in strength exercises; use the bench to brace for sit-ups, for example. My sauna has facing benches that allow for push-ups and dips, which are eminently satisfying. Use gloves if you want to use free weights; even plastic ones rapidly heat up and become very uncomfortable to the touch.

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With vigorous exercise the time you spend in the sauna will drop to 25 minutes or so. Be even more aware than usual of your limits. I often find that the gap between feeling just fine, and feeling like I’m going to drop dead, is as short as five minutes. The instant you feel dizzy or get a headache, get out.

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If you’re truly nuts, there is one way to push yourself even harder – and if you maintain it, even Death Valley seems slightly less impossible.

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Start with long tracksuit pants and a Cold Gear shirt by Under Armor. Over the weeks, add layers. These days I never train in less than three thermal tops, thermal long pants, jogging pants, gloves and a hat. I wear a ski mask from time to time to really see stars. If you can train for 20-25 minutes in all this gear, or relax for over an hour, then you will have little trouble adapting to extreme heat running. Please note that I don’t recommend this, even for serious athletes. I’m just saying, you could.

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A couple of final things to bear in mind: if the staff has recently cleaned the sauna, it will retain water and the relative humidity will significantly affect the time you can spend working out. Don’t try and meet an unrealistic target if there’s moisture in the air. Also, vary your routine so that you occasionally spend more time relaxing; three workouts and two relaxation days will improve your stamina and your tolerance together.

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Sauna training by nature pushes you harder than your body is willing to endure. Over time you can build a tolerance that will be satisfying and safe, but you must take that time and always keep in mind that your safety is key. If there is any indication of headache, dizziness, blurred vision, coughing or other unusual symptoms, just walk out the door and come back healthy another day.

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Nothing in this article constitutes medical advice… but you already got that, right?

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Jon

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Jen and I crewed for “Death Valley Jack” Denness at the Badwater Ultra in 2004. Jack was 68 years old at the time, and would go on to complete two more Badwaters, becoming the first septuagenarian – and possibly the last – to finish this punishing course.

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On the occasion that we crewed for him, he freely admitted that he was under-prepared. The journey was arduous for all of us; at a couple of points Jen and I were convinced that he wouldn’t make it, especially after she treated a blister that literally covered the entire ball of his foot.

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Jack is made of sterner stuff, however, and although he only jogged the first mile, he made it in the end – 67 hours after starting, he crossed the finish line and was rewarded with his traditional can of cold Guinness, which had been dangling from a fishing rod atop the minivan for several miles!

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A memorable moment for me was walking 30 miles after Stovepipe Wells, during which time night fell. We trudged up Father Crowley pass, and I fell back to give Jack some space. Eventually I suppose he forgot about me altogether, and paused for a moment during which I caught up to him. I asked if he was getting lazy, and he nearly jumped over the cliff and out of his skin!

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Another thing that will last me forever was dawn, a few hours later. I had run forward to catch up with Jen and take a photo or two, since the sun would be rising behind Jack. He came into view, leaning at 20 degrees to his left. He was in a bad way. Jen decided to put a track from Oh Brother! Where Art Thou? on the stereo, very loudly. She opened the tailgate and the stirring voice of Alison Krauss with ‘Down To The River To Pray’ soared into the rising sun.

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As the chorus joins her and the music swells, Jack slowly begins to straighten up. His gallant limp becomes a purposeful stride, and he cuts a figure of strength and nobility as his head rises. Both of us were overwhelmed with emotion and admiration, and at that point we DID know that he would make it.

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To this day, that song reminds us of our friend Jack and his remarkable achievements. He is a true hero and an inspiration to many who have shared his company, especially in Death Valley.

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The following clip is an enjoyable romp through his active imagination. Did I mention that he hallucinates merrily while on the voyage? Aliens, devils, free money – it’s all there! In the second half of the clip, Jack discusses the cerebral palsy charity that he has raised thousands for, over the years. I hope you enjoy it too.

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When you run in the heat, you usually run in the sun. Over the years I’ve owned a dozen different pairs of sunglasses, but for the last six or seven I haven’t deviated from my faithful BluBlockers.

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Yep. BluBlockers. I wouldn’t have believed you either.

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My fiancee bought me these – well, their predecessors – as a present for a Death Valley trip. Any trace of skepticism I had about wearing a TV fashion accessory was quickly dispelled when I put them on in the gloriously blinding sunshine that day.

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What these clever lenses do is block the blue, surprisingly, from the sky. That may not sound very appealing until you try desert running, where everything is so bright that you can hardly take your eyes off the ground – which rather defeats the object.

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The result is a clarity that you simply can’t believe, and which continues to defy belief years later when you put them on for the thousandth time. They bring the world into a sharp, exciting focus, eliminating the glare that prevents you from seeing more than a hundred feet ahead. With these, the mountains in the distance seem as though you could reach out and touch them. Heat shimmer is manageable. And the price isn’t a diminished experience of the environment at all – it’s about seventeen bucks.

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The glasses also have side lenses to ensure that ambient light doesn’t ruin the effect.

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Last summer I drove 1,150 miles straight through to California on an impossibly bright day, and never once experienced eyestrain or fatigue. Better yet, there was no discomfort – they’re easy to wear and have little rubber gizmos to hold fast to your face without causing irritation.

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Of course this would all fall apart if they didn’t hold tight when you’re running – but even the most strenuous efforts to dislodge them are mostly fruitless. I probably adjust mine every half mile or so when the sweat is really streaming, but compared to – for example – my old Nike Terminators, that’s simply no hassle at all.

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After a couple of years, my most recent pair has lost one nose clamp (although strangely they still fit and are perfectly comfortable) but when running the slippage is more pronounced. I’ve just ordered two more pairs, in case they stop making them any time soon.

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Overall I have to say this will probably be my one and only review of sunglasses on this site, because I simply can’t imagine finding anything as good, never mind even close to the price. The only problem will be… you’re wearing something they sell on QVC.

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Life’s hard.

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I recommend searching Google before picking them up at the BluBlocker site though. You can find them for six or seven dollars less than retail at many places.

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Overall rating: 10/10, rarely have I found a product that has become utterly invaluable to my enjoyment of hot weather running.

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Unless you live somewhere hot – really hot – the chances are that you’ll prepare for your extreme running events in the sauna as well as on the road. But what can you actually do in there that will help? And how do you stay safe?

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I’ve been training in the sauna for around six years, so I’ll divide this article into two parts: beginning your sauna training, and steadily advancing it. Skip to the link at the bottom if you’re in the second category. Also note that in this article I’m discussing dry saunas, not steam rooms. But before I begin, let me offer you three cardinal rules.

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1. Stay hydrated.
2. If you feel dizzy, leave. Now.
3. Tell someone what you’re doing if you’re doing something more challenging than usual.

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Beginning your sauna training.

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Saunas are hot. If you need me to tell you that, read another website. The fact is that most people can only stand 5-10 minutes in there when they first start out. That’s natural – training for the sauna is like training for anything else. You need to start easy and work up.

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Initially your goal is simply to get used to the extreme heat – usually around 160 to 180 degrees in most gym saunas. It may take a couple of weeks to begin to build up a tolerance; don’t be impatient. There’s nothing gained by hurting yourself, and it will be to the detriment of your training elsewhere.

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A word on hydration: do. In extreme cases I’ve walked (barely) out of the sauna having dropped six or seven pounds. Since it’s all water, salt and minerals, you’re going to need to drink often. My personal preference is for regular swigs from a one-quart plastic bottle, without gulping. If you’re not drinking a little every five minutes, you’ll pay for it with stiff muscles, dizziness, fatigue and – if you’re silly about it – serious danger. If you really are one of those crazy type who is going to go beyond their limits, do yourself a favor and make sure that someone’s in there with you, or that someone knows to check on you at a certain time. Inexperience plus over-confidence can and will lead to a bad situation.

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Visit as often as you can – five times a week is really the bare minimum. Try to increase the length of time you spend in the sauna by five minutes per week. You’re looking to get to 45 minutes eventually. Assuming you start at 10 minutes, it will only take eight weeks to achieve this goal.

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When in the sauna, I strongly recommend that you relax and take your mind off the heat by chatting or listening to music. I last ten minutes less when I’m merely concentrating on the heat. However, don’t take a book in – the heat melts the binding glue. Magazines are fine. If music is your thing, bear two things in mind: first, that if you lie down the sweat will pool in your ears and rapidly destroy your headphones. Second, that other people may find the sounds that escape rather irritating if they’re trying to relax – it’s very quiet in there usually. I wear a hat (see the next section for the real reasons) which muffles the sounds and generally makes things better for everyone. I imagine that ear muffs would do the same thing.

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Once you’ve established a reasonable tolerance, it’s time to begin some light exercise. I suggest beginning with nothing more than a regular running warm-up – a few stretches, maybe lunges. Don’t be discouraged if even this light work takes a few minutes off the time you can stand – your body simply isn’t used to the increase in heart rate that it will cause. Once again, be courteous; drawing attention to your exercises can result in management asking you to stop completely. I always, always ask permission of other users before working out – and even if they come in after I’ve started, I make a point of checking that they don’t mind.

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One suggestion I would make is that you don’t try to artificially raise the temperature by soaking the sauna unit (they’re invariably electric in gyms and you’ll blow it up) or placing a wet towel on the temperature sensor. It’s inconsiderate of others and will result in a far shorter experience. As an extreme runner or athlete, stamina is key; I haven’t yet heard of any hot weather sprinters.

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For more information, please see the article on Advanced Sauna Training.

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Please remember, this post is not intended to offer medical advice; I strongly recommend seeing your doctor before undertaking any kind of sauna training.

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