Seely also changes routes depending on the situation. On the hottest days, she sticks to one of her nearby trails that is shaded by trees. Think about the surface, too, she says.
Jones, on the other hand, uses a shorter loop so he can stay close to a cooler filled with ice and drinks. That way hydration will be much easier. It can also stay close to your home or car in case you want a quick break from your air conditioning.
7. Push the ice in as far as possible.
Speaking of ice, even if you don’t have a coach to bring your cooler to the truck like Seely, there are plenty of other ways to get it.
During intense races, Seely stuffs several into her tied pantyhose legs, wraps them around her neck, and tucks them into her cycling kit. When the pantyhose melts, the light pantyhose material does not add weight and can be untied and reused until it breaks down, thus reducing waste.
Jones, meanwhile, swears by ice bandanas that can be worn around the neck, head, or wrists to keep you cool. , with temperatures soaring into the 90s, Jones said he refreshed his ice bandana at each aid station.
You can make your own ice bandana by rolling ice cubes into a regular bandana. Or Nathan’s RunCool Ice Bandana ($20, Nathan). You can also try Cool Relief, a similarly styled bandana with a built-in refreezable ice pack ($13, walmart). Or this model from Ergodyne ($4, Amazon).
When San Antonio heats up, Howard sometimes hits the trails with a hydration vest, placing a water bottle in front of him and instead filling the space that normally holds his bladder with ice. One hydration pack to try: VaporAiress Lite 4 Liter Women’s Hydration Vest ($125, spirit). If you pre-freeze your water bottle, it will gradually melt as you move through the heat.
8. Consider conditions and fine-tune your workout plan.
When Seely did interval workouts in the heat, she knew that even with all the cooling mechanisms she used, she wouldn’t run quite as well as if the temperature wasn’t so hot. I got
That’s why she has long rest periods between intervals. Instead of her usual 30 seconds to her 60 seconds, she waited until her heart rate dropped below 120 beats per minute before pushing again.
Again, she’s an elite athlete, but this approach can be modified to suit her workouts. If you’re hitting a few uptempo segments, make the rest longer or less intense (for example, walk slowly instead of jogging). Or you can do an easy workout and save a difficult workout for another day or an indoor gym session.
9. Pay attention to the warning signs of heat stroke.
All of these steps can forestall heat-related illnesses such as heatstroke and heatstroke, which can occur when the body is not cool.However, cooling down tips are not foolproof. So if you’re exercising in the heat, it’s important to know the signs of serious heat stroke. That way, you can stop exercising before it gets worse. You can also seek treatment if it has already deteriorated.