It is the summer, after all. It's gonna be hot. There's bound to be some sunshine, and the humidity will probably make things tough.
We all experience the heat differently. Sweating through the triple digits does not make one a badazz nor does postponing a run make someone else a wimp. Plain and simple, we all are going to have different comfort levels when it comes to what seems feasible and what seems impossible in the heat of summer.
With all the tips being offered on running in the heat, I thought I'd share a few of mine:
Don't be a hero. This goes without saying, but a lot of runners get frustrated when they have a training plan to follow, and there's XX number of miles or a specific pace on the agenda. Just because it's on your plan, does not mean you HAVE to follow it perfectly. Of course, your plan is there as a guide, but switching around the runs once in awhile probably will not impact your race day performance (just don't mess with that plan too much). Also, don't be afraid of taking walk breaks.
Rise, shine, and run early. A lot of runner's opt to beat the heat by running in the pre-dawn hours of the day. Granted, this may require an earlier-than-desired bedtime, but the early morning runs are a fun way to greet the day. There's also the added benefit of "fasted cardio" thrown in there if your run isn't too far (less than an hour, for example)...which may result in burning fat (as opposed to any pre-run fuel that would be needed for a longer run). The air may still be a bit humid, but the temps will probably be cooler without the sun beating down your neck.
|Another pre-sunrise adventure|
Dress appropriately. Tech fabric, people! Save the cotton for lounging around after your run. Even something as simple as a hat (providing a bit of shade for your face) will feel a little cooler than a headband or nothing at all.
|A hat or a visor will feel cooler than a headband|
Hydrate,hydrate, hydrate. Before, during, and after. You don't necessarily need to be drinking nonstop as you run, but a few swallows of water every 15-20 minutes will do wonders.
|even a small water bottle is better than no water bottle|
These are a few tips and suggestions that work for me. As much as I love the summer heat, even I need coping strategies now and then when the heat is hotter than usual and the humidity is relentless.
How do you feel about summer running? Love it? Hate it? Accept it? Avoid it?
**I'm linking up with Marcia and Patty and Erika for Tuesdays on the Run.
These are all great strategies! As you know I prefer getting it done early. And bringing water helps so much! I think if I planned a stop mid-run I would have a hard time getting back out there!ReplyDelete
I have always been a "mid-run-stopper." I hated carrying water with me forever, so I'd always run loops of varying distances and stop back at my house for water breaks. I've never had issues with stopping/walking during races, probably because of my unorthodox running early on LOLDelete
I try to plan my route strategically so I hit all the water fountains!ReplyDelete
That's a great idea! Unfortunately, there's not many water fountains in my area (but I have been known to refill my water bottle out of the faucets in public bathrooms).Delete
I ran yesterday and it was 100 degrees. I even carried water which is odd for me. I ran after work so the sun was not strong, I chose a shady route and I WALKED often. It was fine and better than indoors on the mill.ReplyDelete
Total agreement...everything is better than the 'mill! I figure, the 'mill is gonna be just as hot and every bit as miserable, I might as well just go outside.Delete
I am usually out by 5:30 to do my run when I know it will be a hot day. That gives me plenty of time to get home, shower, get ready, and get to work. I also take walking breaks as needed. No shame. The last thing I want to do is pass out because of the heat. :-)ReplyDelete
Walking breaks are helpful...not just in helping your body cool down a bit, but also in keeping your heart rate somewhat elevated. Passing out is a buzz-kill LOLDelete
I was up early today, knowing I needed to get my run early. My body knows.ReplyDelete
The early morning runs feel great!Delete
Awesome strategies! It is hotter than Hades here in MN but then I remember the -20F we had this winter and this is just fine. lolReplyDelete
Agreed! I'm in central Iowa...and the winters here are brutal...I'll gladly take the heat over the sub-ZERO cold.Delete
Definitely running in the beginning or the end of the day is the way to go. Also, heading into the woods to the trails is another great way to stay cool.ReplyDelete
Trails are a great alternative with all the shade and soft ground (which doesn't radiate as much heat as pavement or asphalt). I wish I had more trails in my area!Delete
I always have such problems adjusting my expectations for a hot run! Unfortunately I have to walk the dogs really early to beat the heat, and by the time I get home, it's time to feed everyone and then it's already heating up . . .ReplyDelete
Luckily I don't mind the treadmill (not that I'm in love with it either).
The treadmill is a great alternative for those who can tolerate it LOLDelete
Great tips! Running in the summer is a necessary evil! I'm not running now due to my PF, but this time last year, I was doing my best out there! Running in the evening is usually my go-to since I have to work so early! When the long runs are super hot, I think having the right mindset is key - be kind to yourself out there, and don't worry about the pace!ReplyDelete
I agree...it's all about the mindset and being smart about the weatherDelete
Definitely necessary to get out as early as possible. I've done a few evening runs in Florida- it's still ridiculously hot even then. Running with friends helps too! Summer running is a challenge, but good tips...and summer miles bring fall smiles, right?ReplyDelete
Yes, fall smiles ;-)Delete
Post-sunset running would be way too late for me! Guess I should start getting up earlier...ReplyDelete
When I lived in hotter places, I would set a glass of ice on the porch when I started my run...when I looped back around halfway through the run it would be mostly melted but still ice cold.
That's a great idea about the ice melting!Delete
I have been trying to get up earlier for my runs and it is helping a bit. I just need to adapt a few more weeks and remember to adjust my expectations for sure.ReplyDelete
YOU're doing great! I think adjusting expectations is crucial, no matter how far or how fast one wants to run.Delete
Running early is what saves me. I’m fortunate that it’s not as humid here, so the mornings can be decent. Until August that is, when all bets are off and it’s frequently in the 90s even at 5 or 6 am.ReplyDelete
The dry heat is a special kind of challenge, though. When I was in Vegas for the RnR, I couldn't believe how I was constantly thirsty even though I didn't feel that warm.Delete
Very much agreed with you! I think the early morning and late evening/night are the only times I'd be able to run in this weather, haha. Agreed with the hydration (and everything else you mentioned) as well!ReplyDelete
I have not done any late evening runs in awhile...I've been so busy with all of those early morning outingsDelete
All awesome tips! I actually enjoy running early - I get my miles done and get to see the sunrise!ReplyDelete
I agree...it's always a bonus getting to see the sunrise ;-)Delete
Great tips! When I have to do long runs in the summer for marathon training, I like to break it up into several smaller loops from my rec center. I stop after every loop, go inside to cool off in the air conditioning, hydrate, get a little something to eat, and head out again.ReplyDelete
Great strategy! Even just a few seconds in a cooler setting can make a huge difference!Delete
These are great suggestions and reminder to be aware of when running in the summer. Thanks for the reminder and tips.ReplyDelete
Summer running doesn't have to be so tough...we all just need to respect the heat.Delete
All on point. I'm never a hero when it's summer. Haha. I love running in the heat but I slow waaaaay down and walk a lot. I have no shame.ReplyDelete
ha ha ha...surely you don't think summer running is dumb, do you? ;-)Delete
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Awesome tips Kim! I ran into a runner yesterday at the 5k I did who said "I adjust to running in the heat by running at 1 and 2 pm. Outside." I'll have to share this with him!ReplyDelete
Ugh... I hope he's not trying to run especially fast or far LOLDelete
These are great tips! I hate running in heat but I can deal with it better then bitter coldReplyDelete
total agreement!!!! I'll take the heat over the cold any day, no questions asked.Delete
I love summer but those hot/humid runs are definitely a challenge. Running early, seeking shade, dressing right and drinking plenty are great tips.ReplyDelete
I forgot to mention seeking shade...sometimes (if I'm out during the midday) I'll switch back and forth on the sides of the street depending on where the most shade isDelete