Summer Running Coping Strategies

I think we're all feeling pretty hot, hot, hot right now.

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

How about a post-sunset adventure? Again, the air may still be humid, but once the sun disappears, the temps usually will drop a bit. A lot of runners run with a friend (or in a group) in the wee hours if it's dark....the same can be done for an evening run. It may help you "run off" the day's stress, which may help you sleep better. Also, there's the music of bugs buzzing and the tranquility of less traffic.

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

Consider a pit stop. If you run during the daylight hours, have you ever thought of stopping briefly after a few miles for a quick reprieve? Either stopping back at your house for a bathroom/water break or a quick trip into an air-conditioned convenience store might be just enough to cool you off and recharge you for a few more miles.

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

Have realistic expectations. Finally, accept that the run may be a tough endeavor, and prepare yourself for it. I am not suggesting you psych yourself up for a horrible experience (and potentially talk yourself out of it), but have a plan of action. Maybe run a 2-3 mile loop, or an out-and-back route, so you will be able to run short segments at a time. Leave your watch at home so you're not obsessed with your constant pace. Maybe focus on time spent running rather than actual distance. As Michelle reflected on a recent tough run in the heat, be grateful you have the choice to run. You do have the option to take it inside (on a treadmill or indoor track) if need be. Or, you can postpone the run for a different day. Trust me, the sun will rise again if your run doesn't happen as planned.

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.

**I'm also linking this with Debbie and Rachel and Marc and Lora for the Running Coaches' Corner