Let’s be honest, running in the summer heat can be miserable. Many of us look to our weekend long runs with a bit of dread.
Follow these tips to adapt to the heat, keep your summer training on point, and crush your fall race.
1. Run early or late to avoid the sun
Be an early-bird before the sun comes up, or a night owl when it comes down. Either way, it will be cooler!
2. Find shady routes to run.
If you can’t go early or late, pick a route with trees and shade. At mid-day, it will feel 10-15 degrees cooler in the shade.
3. Run shorter loops
Hydration is critical in the summer. Set yourself up near a water source and take a short break in the shade after each lap.
4. Wear the right gear
Find quick dry, sweat wicking clothing. Anything that gets and stays soggy will make you hotter.
5. ICE ICE BABY!
I am a huge fan of putting ice in my running hat. It feels amazing, and helps bring your core temperature down. Bonus points if you set up your hydration in a cooler with the ice.
6. Modify your expectations.
The heat is going to slow you down. It’s inevitable. Typically, your marathon race pace will be about 15-30 seconds/mile slower for every 10 degrees over 55. Be gracious with yourself. Don’t be afraid to take short breaks. Focus on finishing rather than sticking to a PR pace.
7. Treat Yourself!
Plan to have some ice cream or a popsicle afterwards. You can dream of it as you’re crushing it.
Taking on the heat brings many physiological benefits to your endurance. Embracing it and being smart about your training will help you survive and reap the rewards when it’s cooler!