In high school, my friend Beth and I coined a term for ourselves: red-faced sisters. This referred to the way we looked—for hours—after exercise. We were two pale, rosy-undertoned teenagers who avoided sports and physical activity, preferring Reel Big Fish concerts, reading Allure magazine, and watching old Beatles documentaries. After every PE class and warm walk home from school, our perma-flushed faces gave us away.
I’ve since become a runner and learned that being a red-faced sister isn’t about how often I exercise–it’s just who I am. It’s especially bad in the summer, the toughest season to run in for me. This year, I’m trying some tricks to stay a little cooler, recover faster and cope better. I’m sure my face will be just as pink and sweaty, but maybe I’ll feel a little better on the inside.
Avoid the hottest part of the day. This is an obvious move, but it’s key to summer running success. Summer is the time to master running early or in the evening (which some runners prefer). Heart rate and perceived effort increase as temperatures rise; humidity bumps them up even more. Running early or late also lowers risks of negative effects from heat and sun exposure. Still, be sure to apply sunscreen, wear reflective gear if it’s dark, and hydrate well before, during and after all runs.
Freeze your water bottle. Speaking of hydration, a tried-and-true trick is to fill your water bottle halfway, freeze it on its side overnight, then top it off with water or an electrolyte drink when you’re heading out the door. Even on the hottest days, this will keep things cold as the ice melts throughout your run.
Layer up, buttercup. In general, I like to avoid extra clothing in the summer, but plunging a headband, bandana, or hat in frigid water before or midway through a run can help to cool your body.
Cool off from the inside out. Pre-run, lower your internal temperature with a slurry. A slurry is basically a slushy: a blend of ice and liquid. Before your run, toss a combo in the blender. Possible pairings include ice and coffee, ice and electrolyte mix, ice and water, or ice and juice.
Multitask by . . . showering in your clothes. When I was browsing the internet for ideas about summer running, this one came up with surprising frequency. It won’t keep you cooler, but it is an odd summer tip worth mentioning. After a hot, sweaty run, jump in the shower in your running clothes. Suds them off, rinse them out, and set them aside to dry while you finish showering as usual. Your reward is fewer stinky clothes waiting around for laundry day.
Sleep in it. If mornings are a struggle but you’re trying to get in the habit of running bright and early, sleep in your running clothes to save yourself a few minutes.
Don’t follow the sun. Plan your runs along strategically shady routes. I don’t love out-and-backs, but on a hot day I’ll always opt for a few passes along the same tree-lined trail over an exposed sunny loop.
Ask a local. If you’re traveling this summer, google local running groups and find one you can join on a run. Who knows, they might direct you to a route that culminates in a dip in a lake or river—or at least point you towards a loop that takes you past the public water fountains you’ll need at critical moments. //
Sarah Hauge is a local writer, editor, and grant writer who lives in Spokane with her husband and two kids. She plans to run the Sundae Sunday in September.
