Have you ever completely blown up during a race—like Old Faithful, spewing energy and effort into the air until there's nothing left? I’ve been there. I didn’t toss my cookies, but I’ve absolutely melted down into a walk-run survival shuffle.
Looking back, I had no one to blame but myself. I ignored the signs:
❌ Didn’t respect the weather
❌ Pushed past my fitness level
❌ Skimped on hydration and prep
It’s a tough lesson, but one many runners learn the hard way.
How to Avoid Your Own “Old Faithful” Moment
Runners in warm climates know the drill. They acclimate gradually and often adjust by running early in the day—long before the real heat kicks in. Races in hot areas? They often start at sunrise for a reason.
Vacationers and visiting runners, on the other hand, tend to ignore the signs—leading to mid-run meltdowns or shortened runs. And not all heat is created equal…
The Real Villain: Dew Point 🌡️💧
The dew point—not just temperature—is what really impairs your body’s ability to cool down. Why? Because your body relies on evaporative cooling (sweating). The higher the dew point, the less your sweat can evaporate. Translation: You retain more heat, and performance drops.
Tips to Stay Cool and Run Smart:
✅ Hydrate early and often. Don’t wait until you're thirsty.
✅ Adjust your pace. Be honest with your fitness and the conditions.
✅ Ease into the heat. If it’s your first hot run of the year—or you’re traveling—cut yourself some slack.
✅ Use high-tech gear. Lightweight, moisture-wicking shirts, cooling headbands, and vests can help.
✅ Know your body. Listen closely to what it's telling you. Your ego won’t help you in the heat—but humility will.
Bottom Line
Overheating isn’t just uncomfortable—it can end your race, or worse. Don’t be a geyser. Be smart. Respect the conditions, plan ahead, and you’ll finish strong, even on the hottest of days.
Stay cool out there, runners.
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