This past week has been a rough one for runners. With temperatures over 100 degrees, the dangers of heat exhaustion and heat stroke are an ever-present danger. Runners that run every day seem to adapt to rising temperatures better than someone just starting out. This does not mean that these daily runners are immune from heat problems. When a runner goes for a run on a hot day, experienced or not, they are in danger of heat exhaustion.
There are things a runner can do to minimize the danger when running on a hot day. It means changing your normal pattern to fit a run that is safer and less of a danger for those heat problems. Shorter distance, slower pace and plenty of hydration are better alternatives than coming down with heat exhaustion. There is information regarding safety in running in hot temperatures but there are still a few runners that do not follow safe running procedures.
One problem that I see on a regular basis for male runners is the practice of running without a shirt thinking that it will be cooler. What happens is that after a few minutes the runner starts to sweat. The layer of moisture on the upper body creates a barrier on the skin and acts as an insulation against heat loss. The better option is a loose fitting high-tech shirt that will wick away the sweat and create a larger surface area for evaporation. The shirt will probably be soaked with sweat but it still has a larger surface area for evaporation and the weave of fabric allows air to pass through it for cooling purposes. The same thing applies to women runners that think running in a halter top will be cooler. The nice shirt you received at your last race will be a better option.
