Thursday, June 20, 2019

Hot Summer RUNNING


Some like it hot, and some not so much.

We're talking about running here, specifically running in the summer heat!

I'm all about running in the hot summer temps. Granted, I realize I'm one of very few who glorifies the summer heat...but it's really not THAT bad. Honestly!

There are many reasons I love summer running...care to hear a few?

First of all, ZERO layers required (well, except for that prerequisite base layer LOL). If it's a warm morning, the odds are good you will not have to ponder how many layers you'll need. Myself? I'm good with a tank and shorts. If it's slightly cool when I first head out, I might throw on some arm warmers, but usually I'll be fine without them.

Personally, I love the beautiful scenery and fragrant flowers everywhere. The grass is a vibrant shade of green (and usually has that fresh-cut smell). Flowers are in constant bloom, and every week there's a new set of blooms to admire.

If it's both warm AND sunny, the odds of burdensome mosquitoes are dramatically reduced. Those pesky insects prefer the dusk and dawn hours, and usually avoid direct sunlight (source).

The most significant reason to love summer running, though, is it's an opportune chance to train in the very weather you may have on race day. A lot of fall marathons and half marathons will have the necessary training miles happening in the summer. Sure, you can avoid the peak heat of day by heading out in the (very) early hours or opting for an indoor track or treadmill. If you don't train in the heat, though, your body (nor mind) will not know what to do if faced with unusually warm temps on the big day.

Even though it's not wise (or advised) to race in the extreme heat the same way you would in cooler temps, it still is possible to run in them and give a satisfactory performance. The key is monitoring and/or slowing your pace, being aware of your heart rate, and keeping a keen eye on hydration. If you've had some training runs in unusually warm temps, you will have had some practice in managing the situation, should it happen, on race day. If you're blessed with not-so-hot temps, then you'll have a definite advantage if you've trained in warmer ones.

This same concept goes for taking walk breaks. Practicing a few walks breaks, during a hot/humid run, will not only give you a mini reprieve and recharge, but you'll get an idea on how long YOUR walk breaks should be (and how frequent). Some runners don't believe in taking walk breaks (not even while going through the water stations of a race), so the first time they DO try to walk briefly can be a shock to the system...and difficult to resume running. Wouldn't you rather do a little experimenting, while in training, than try to figure it out during the challenging miles on the race course?

A few things to note:
*Although I often joke about preferring the heat (and humidity) of summer over the frigid temps of winter, I always run with caution...and you should, too. All of my training runs involve looping back to my house every few miles for hydration (plus I usually have water with me).

*The extreme heat is no time to flirt with a PR attempt or an especially long run. I have never DNS'd a race due to the heat, but I have run with a slower pace and taken walk breaks. I seldom pay attention to my Garmin (as far as pace), but I pay close attention to how I'm feeling....if I'm feeling tired/thirsty/light-headed, then I ease up, without hesitation. I have no shame in walking with a race bib.

*Pay attention to your salt intake. In recent years, I've noticed my muscles (my calves, in particular) tend to cramp-up after several miles on a hot and humid run. Keeping the electrolytes replenished is key, as well as staying ahead of your hydration. If you start to feel thirsty while running, it may already be too late...so keep the water coming, even just a few sips, every mile or so.

*Finally, if the heat is just not your gig, that's alright. We all have different levels of tolerance and  individual goals. Running is a very personal sport, after all....that's what is so great about it.

How do you feel about summer running and/or racing? Do you try to stay inside, or do you venture outside, but with caution? What's your favorite time of day to run?

I'm linking this with Meranda and Lacey for the Friday with Fairytales and Fitness link-up. 

 

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25 comments:

  1. I really don't do well in the heat and humidity. I have to start early, pick a shady route, and take it easy. Early on in my running "career" I almost had a heat stroke after a long run -- that was scary. That said, on mornings like today -- a bit cooler and less humid -- running can still be a joy!

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    1. For some reason, the heat/humidity doesn't seem to affect me like it does a lot of my friends. Probably because I don't have a strong competitive drive, so if I have to slow my pace or walk, it doesn't mess with my head too much LOL

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  2. I am a lover of summer running too - for all the reasons you mentioned. I do need to remind myself to slow down and DRINK! I do not love to carry hydration with me, so I will often do loop courses in the summer. That way, I can periodically stop at our rec center for a drink and not have to wear a hydration belt.

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    1. Yes!! High-5, my friend!! I'm not a fan of carrying my hydration, either, but I bought a vest that works well (it holds two bottles on the straps).

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  3. I get outside more in summer, to be sure, but in extreme heat (like mid 90s, rare in these parts but it does happen), I will often resort to the mill (it doesn't bother me as much as others).

    I like Nuun before AND after a hot run -- not during (personal preference for non sweet stuff during the run) -- that dramatically reduced cramping for me. I tried quite a few things & that seems to work best for me.

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    1. I tried really hard to like Nuun, but it just wasn't a good fit for me. I didn't like the "fizziness" of it, but the flavors were good.

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  4. I definitely have a much harder time in the humidity. I am just cutting myself some slack and taking some walk breaks. I do love to bike outside in the summer though!

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    1. I think we all need to cut ourselves some slack and enjoy the run and not obsess on speed/pace. I'm just thankful to be running, after all ;-)

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  5. I've just found your blog through Stefano's website https://cavalierener.blogspot.com/ ... completely agree on Summer hot, it makes us enjoy endorphin production thanks to sweating increase. Rehydratation is very important in Summer, as we have to drink a lot after each training session.

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    1. My thoughts exactly!! The endorphins definitely are my friends ;-) Thanks for stopping by!

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  6. Summer is my favorite time of year even though it is hot and humid. I take it all in because I know it wont last forever!

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    1. Same here! I'm addicted to the great outdoors, especially in the heat and beauty of summer ;-)

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  7. I definitely prefer heat to cold as well. I like how easy it is to run in Summer, without needing 10 layers, gloves and a hat. I also love how easy things suddenly feel in Fall when the weather begins to cool :)

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    1. Agreed ;-) I also think it's much easier to cool off if you overheat (by walking), but in the winter it's tough to warm up sometimes. And walking just makes you colder LOL

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  8. It's mostly hot and humid here in Texas so it's a matter of how quickly you want to adjust to it. I try to get out there and deal with it as soon as the temps get high. I have had a few toasty afternoon miles to prepare me for "just in case" on race days. I do take walk breaks and have even planned runs with water fountains on the route. I also reel it in a bit during the summer months and just allow myself some grace.

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    1. Good for you!! We have pretty extreme heat in Iowa, but it's only for a few months, and still not quite as extreme as Texas.

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  9. I love summer running. But yes, the heat is not something to mess around with on race day. I have suffered dehydration due to extreme heat before.

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    1. I just love being outside. I'd rather run "slower" outside in the heat than run inside (where you're still gonna get hot, but not have much for a view LOL).

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  10. I'm a fan of summer. But I"m not a fan of summer running. End of story.

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  11. I live in Maine and look forward to Summer after our long winters. However, I despise running in the heat, fortunately warm weather does not last long here!!

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    1. Our winters have been especially long and frigid in recent years. Also, I missed the better part of summer running two years ago, while recovering from surgery, so I'm just thankful to be outside running in the sunshine...no matter the temps ;-)

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  12. Good stuff! It's never too extreme here in the UK, but I think because I learned to run in the wet, I prefer a cool, damp run to a hot sunny one! I do like the flowers and foliage though.

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  13. We have it in the 80s today, which is too hot for me, but it has been gorgeous for running here. Mostly cloudy/sometimes sunny, 50s/60s in the morning. Much better for me!

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  14. Summers can be so different. Where I live, summer is soggy, swampy and miserable. I still run, but it's not just warm, it's soul-sucking. Even today, we had a heat advisory at the BAA 10K, and it was so much more pleasant than temps back home, at least in my opinion.

    Glad you are enjoying!

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