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When It’s Africa Hot | Tuesdays on the Run

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We’re talking heat and the insanity that comes with running in it.  

April, Erika and I live in three different areas with one thing in common: it gets hot.  Especially by the time June rolls around.  

Tell us your hot weather running tips.  How do you do it?

When It’s Africa Hot

As you know I live in Arizona.  Or as I call it: the sun.  These pictures, however, are from vacation in Texas.  


Running in the summer is just dumb. 

I’ve come up with a couple of strategies to make it as tolerable as possible.  

Spoiler: all this is of the “duh, really?” type of advice.  But if you happen to be new to running or new to hot weather, maybe some of this will help.  And reminders don’t hurt anyone. 

1.  Dress the part.

 Shorts or running skirts are going to make you most comfortable.  And will keep you from over heating. 

I live in tank tops once the temps hit 80. Makes a huge difference for my comfort so I embrace the less is more approach.  

2.  Seek shade. And shades.


The sun is the enemy.  How do you fight back? 

Cover your eyes and slap on a hat. Seek out a shady trail or route to help keep you out of the sun.  

3.  Hydrate like it’s your job.  But know your job. 


You want fluids on board.  Yes.  But there is a real danger to over-hydrating.  

So don’t do that.  

Best advice: drink to your thirst.  If you are running over an hour you should have water with you or available.  If less than an hour you can most likely drink when you’re done. 

4.  Run after the sun goes down.


Temps drop off a bit and you don’t have that sun beating you up.  

Plus it’s kinda peaceful early in the morning or later in the day.  

5.  Be a kid every chance you get. 


You see the sprinklers running in your neighbors yard?  Run through them.  

Maybe even change your route so you can run through them a couple of times.  

What? It’s a free cool down.  And so worth it when you’re running in this:


That’s after 8:30 at night.  In Texas.  In humidity. Gross. 

Even with all my tips in place, it was still effing hot.  So I did what any smart summer runner does:

6.  I slowed down and ran less. 

Cutting back on the pace and the mileage was the right move tonight. It’s not always an option, I know.  

But sometimes it’s the best option.  

Do you have any out of the box suggestions for hot weather running? I’d love to hear them in the comments! 

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Wednesday 10th of June 2015

Finding a sprinkler on a run is heavenly!! It's such a treat to cool off on a hot run!

Judy@ Chocolaterunsjudy

Tuesday 9th of June 2015

I lived in TX for 17 years. I wasn't a runner while I lived there. I've run in plenty of hot places, but it was always temporary - now I live in upstate NY & while it does get hot & humid, that's only temporary!

But then there's winter . . .


Tuesday 9th of June 2015

Oh yeah. Winter. Oh my!!!

Tamieka@ Fitballingrunningmom

Tuesday 9th of June 2015

Great tips!!!

The heat is no joke and changes things up for sure!


Tuesday 9th of June 2015

You gotta find what works. And not die. Hahaha.

HoHo Runs

Tuesday 9th of June 2015

I'd give ANYTHING for 45% humidity. Pure heaven. Just sayin'. But you gotta work with what you got. Sigh.


Tuesday 9th of June 2015

Lol! And I was dying out there.

Jenn @ RunWithSole

Tuesday 9th of June 2015

I went to college in Arizona (Go SunDevils!) and it was hideous for running. My first summer there was 132 and I wanted to die. But making the adjustments you suggest are really helpful. Stay cool, Patty!


Tuesday 9th of June 2015

Well- your mistake was going to ASU. Lol! We're a wildcat family here. so far the hottest I've seen is 118. And no, I won't run in that nonsense!

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