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Alicyn H.

Distance Walking in the Heat

posted about 2 years ago | Report

So my question is open to all but I definitely want to hear from Norah. So as my area is now in the 90 degree heat, what tips do people have for doing 2-3 hour walks. I am worried my pace or distance are going to start suffering because of the heat. Any tips and tricks are appreciated!

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  Norah

  Hey Alicyn that's a great question! I've been thinking about that myself and from experience, summer walks can be quite difficult with the sun in full blast. Since I am an early bird, I usually try to start my summer walks between 4:45 am - 5:00 am if I can. If you plan to do long walks, I would say walk at a comfortable pace and don't worry about pushing the pace. It's a bit hard to do so in the heat and I think it overworks the body as well. If you plan to push the pace, then I would suggest you take shorter walks. But if pushing the pace and miles are both a priority, perhaps you can try early morning and/or evening walks. Also, you can look into pace interval walks (especially for long walks), where you alternate your pace speed depending on the heat level. For instance, you can start off with a push pace, and then alternate to a cool down pace and so forth. The back and forth switch between push and cool down helps to maintain balance without overworking yourself in the heat (that has been my experience). Above all else, just make sure you get plenty of water (carry a bottle with you too) and try to find some cool down spots (ex: tree shades) for a quick breather (if necessary). Hope this helps :).

  posted almost 2 years ago | Report

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  Kenya H.

  in reply to what Norah said:Hey Alicyn that's a great question! I've been thinking about that myself and from experience, summer walks can be quite difficult with the sun in full blast. Since I am an early bird, I usually try to start my summer walks between 4:45 am - 5:00 a...m if I can. If you plan to do long walks, I would say walk at a comfortable pace and don't worry about pushing the pace. It's a bit hard to do so in the heat and I think it overworks the body as well. If you plan to push the pace, then I would suggest you take shorter walks. But if pushing the pace and miles are both a priority, perhaps you can try early morning and/or evening walks. Also, you can look into pace interval walks (especially for long walks), where you alternate your pace speed depending on the heat level. For instance, you can start off with a push pace, and then alternate to a cool down pace and so forth. The back and forth switch between push and cool down helps to maintain balance without overworking yourself in the heat (that has been my experience). Above all else, just make sure you get plenty of water (carry a bottle with you too) and try to find some cool down spots (ex: tree shades) for a quick breather (if necessary). Hope this helps :). read more

  Norah, these are great tips. Earlier starts have been really helpful for me and shady areas have been helpful for me, too. As I have learned and re-learned, hydration is essential and I've found that I need to hydrate more in hot and humid weather than previously. One additional thing: You've probably already migrated away from cotton for workouts. If not, I've found that nylon synthetic tops and bottoms and running shoes with mesh uppers help keep me cooler. Once I sweat they also don't get as heavy as cotton does.

  posted almost 2 years ago | Report

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  Alicyn H.

  These are all great tips! I am usually pretty good about hydrating. And I think I am just going to have to learn that it's OK to take small breaks if I am getting to hot. I also think on really hot days if I want to go for longer distances that I am just going to have let the pace sacrifice and also aim for a really early walk (which unfortunately doesn't always work with my schedule)

  posted almost 2 years ago | Report

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  Norah

  thanks Kenya :)... and yes, the type of clothing you wear is very important as well and i appreciate the tips! @Alicyn... walking is always a work in progress and if you work with it, it
  will work for you (no doubt!). good luck on arranging your summer schedule :).

  posted almost 2 years ago | Report

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