Photo via Flickr by AndreaBo
Despite this weekend’s torrid temperatures, runners in New York City seemed to be out in full force. But even the fittest of athletes need to be aware: Extreme precautions need to be taken in extreme heat.
Avoid hot spots like the Brooklyn Bridge (I know, I know; it’s my favorite, too) where the sun will undoubtedly be beating down on you. Instead, try these running routes:
Central Park: The trees provide plenty of shade. And the reservoir cools you off a little. Outer borough residents can find similar benefits at Flushing Meadows Corona Park in Queens and Prospect Park in Brooklyn.
Riverside Drive: Or any path by the Hudson River, for that matter. The breeze from the water will help a lot.
The gym: Outdoor runners love marking their progress with landmarks and taking in the scenery, but during a heat wave like this one, consider hitting the treadmill. With air conditioning and bottled water galore, there’s a slimmer chance of dehydration.
It may seem obvious, but preparation is key. Here are tips to beat the heat outside:
Run in the early morning (when the air quality is better) or at night. Never midday. A good rule of thumb is to run when your shadow is longer than you are.
Drink a ton of water before you leave and carry a bottle with you. It sucks to carry something around, but heat stroke sucks even more.
Wear light-colored clothing that’s micro-fiber. Cotton will get sweaty and weigh you down.
Sunscreen!!!
Take it easy. It will take some time for your body to get used to running in the heat, so pace yourself and build up your mileage.
And here’s more. Stay cool.
— Emily Ngo