Turning up the heat ~ tips from Jeff Galloway

I’ll admit it, even though I’m running the Dumbo Double Dare  as part of Team TSA (to raise funds and awareness for the Tourette Association to find a cure for Tourette’s Syndrome – check it out!) in just over a month – I have avoided running this summer because I live in Atlanta and it is hot and humid. Period. End of story. When it rained at the AJC Peachtree Road Race this year on the 4th of July, I was one happy camper to be running in the cool rain. I love this shirt from The Big Peach Running Company, it sums up running in Atlanta from oh, let’s say March to November! [That perky blonde isn’t me, by the way.]

One of my favorite ATL shirts - the back says it all! "Heat, hills & humidity...welcome to Atlanta!"
The back says it all!
“Heat, hills & humidity…welcome to Atlanta!”


Even though it seems like we should be back out there pounding the pavement since school is a week away from starting (and seriously, whose idea was that?) it is STILL hot! But never fear, Jeff Galloway has some tips for us to stay safe and cool (well, at least not miserable?).

  • Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F ( every 2.5C above 14C).
  •  When the temperature is over 70F (21C) you may take a 5 minute “cold shower break” every 25-30 minutes to keep cool.
  •  Try to complete your run before the sun rises above the horizon.
  •  More frequent walk breaks during hot weather can lower body temperature increase.  If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26C) drop to 60 sec run/30 sec walk or 30/30.
  •  When you start to heat up more than normal, take a longer walk in a mall or indoor AC building
  •  Pick shady courses on hot days.
  •  Don’t wear a hat!  Pour water over your head.
  •  Have an indoor alternative—treadmill, etc.
  •  Run in the deep end of the pool, using a flotation belt.

How do you cope with the heat where you live?

I would love to hear if you follow any of these tips or other ways you stay safe and comfortable in the summer heat! 

*I’m honored to be a part of the Galloway Blogger program. They provide tips for bloggers to share. Go check out the Jeff Galloway Official Website and find out more about the man and program that got me running and keeps me going!

2 thoughts on “Turning up the heat ~ tips from Jeff Galloway

Add yours

  1. I love that shirt. It could apply for here in Ohio, as well. We’ve had a very rainy summer and now that it’s stopped, I miss running in the rain. I get up early- starting my run no later than 8:30 and if the humidity is really up there, I’ll wear my fuel belt with two bottles, one with Gatorade and one with water.


    1. Hope it cools off soon for you in Ohio! Great idea about the fuel belt. Even if I don’t drink everything I bring on runs, it is good to know I have it if needed! Have a magical weekend!


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