Hot Climate
Running in hot temperatures can be risky. One of the first signs that you may be experiencing heat exhaustion is a sensation of goosebumps and chills all over your body. This is your body's way of signaling that it is no longer able to evaporate water properly through sweating, Dr. Cathy Fieseler explains in "Running Times" magazine. The cause for this can be twofold: You are most likely dehydrated, and the intensity of your run may be too high. When this is the case, your body's natural sweating ability is impaired and your core temperature begins to rise, which can lead to heat exhaustion and, in severe cases, heat stroke.
Hot Climate Precautions
If you plan on running in hot weather, you must properly hydrate before, during and after your run. Intake of fluid is essential to help regulate your core temperature. Should you begin to experience goosebumps, stop running and hydrate immediately. If you experience chills as well, go inside into a cool environment to help lower your core temperature. Stop running for that day and allow your body to recover fully. If you believe you are experiencing heat stroke, go inside and remove your clothing. Apply ice packs at your neck, underarms and groin and begin to hydrate immediately. Heat strokes can be fatal and require medical attention. If you feel dizzy, call for help.
Hot Climate Guidelines
Avoid running during the hottest part of today, which is typically between noon and 3 p.m. Early-morning or late-evening hours are more suitable for running. Running in the morning helps you avoid high humidity; the air quality is typically better then, too. Try to run in shaded areas when possible, and wear light-colored, synthetic material clothing to help you keep cool. Run with a partner and above all, take it slow --- don't try to set any personal records when running in hot weather.
Cold Climate Running
You may experience goosebumps when running in cold weather for a simple reason: Your body feels cold and goosebumps are a natural reaction to cold weather, particularly when there is a wind chill. If you shiver while running, even after having run a mile or two to warm up, it is probably best to go back inside. If you decide to run in cold temperatures, ensure you are properly dressed. Your extremities should always be protected. Wear a hat to reduce the amount of heat that escapes from your head. Wear a tight-fitting shirt as a first layer and cover it with a long-sleeved, more loose-fitting second layer that, ideally, protects your neck. You can also wear spandex leg sleeves that keep your calves and thighs warm and won't impede your running.
