From our friends at Fleet Feet Sports, adapted for Georgia 2-Day Walkers
Summer can be a pretty humbling season for most walkers. When the mercury soars, even an easy pace over a short distance can feel tough. And a challenging distance can feel impossible. It’s important not to take the heat personally; when temperatures rise, your body has to work harder to move the muscles, because it’s trying to keep you cool at the same time.
Go Early Or Late
Avoid training between 10 a.m. and 3 p.m., the time when the sun is the strongest. Schedule your workouts for early morning or late in the evening, when the sun isn’t so strong.
Train By Effort
Don’t be a slave to mile markers or the digital readout on your training watch. In the heat, any distance or pace is going to feel tougher than it does in cooler temperatures. Maintain a pace that’s easy enough to hold a conversation—no matter what pace that translates to.
Stay Hydrated
Dehydration makes any effort feel more difficult, and when you don’t have enough fluids in your system, your endurance and performance will suffer. Sip fluids throughout the day. Drink when you’re thirsty. When it’s hotter, and you’re sweating more, reach for low-calorie sports drinks which replace electrolytes like sodium and potassium that you lose through sweat.
Let The Body Be The Boss
If your workout feels impossible, swap it out for an easier path, distance, or amount of time. If you start to feel worn out a mile into your walk, go rest in the shade. The health risk of pushing yourself in hot temperatures just isn’t worth it.
Don’t Forget The Sunscreen
Be sure to apply sunscreen before you head out. To cover your body, you’ll need enough to fill up a shot glass. Look for formulas that are labeled “broad spectrum, UVA and UVB, with SPF of 50 or higher.
Always Have A Backup Plan
The weather is not going to always cooperate with your workout plans. So always have a plan “B.” If the day you designate for a longer walk turns out to be a scorcher, cut the distance down, or take your intervals inside to a treadmill, stationary bike or elliptical machine. Walking inside at a local mall is a great alternative.
Know The Signs
Feelings of weakness, headaches, dizziness, nausea, vomiting, and lack of coordination can all be signs of heat exhaustion. If you start to feel any of these symptoms, stop walking, get in the shade, remove excess clothing, lie down and elevate your legs, and cool yourself with ice bags. See a doctor if symptoms continue. Wait one to two days before returning to training.
About the author, Jen Van Allen
Jen has spent the past six years working as Special Projects Editor for Runner’s World magazine, and writing stories for the magazine. She also contributes stories to The Washington Post, and The Portland Press Herald.
