Incase you weren’t aware, it’s finally getting warmer. Although, if you are anything like the Northeast, our weather went from 30 degrees to 80. It feels as though there wasn’t much middle ground! Hopefully, your body adjusts faster than mine.
Thinking out loud, running in the heat can be a challenge. Even though it’s usually more enjoyable than running in the cold, there are a lot of difficulties and obstacles you face by running in the warm weather too.
So How can you Prepare for Spring and Summer Running this Year?
This is probably the most important advice!
It doesn’t mean drink a liter of water directly before your run. It means staying hydrating throughout the day.
Drink more water before, after and during your run. Also don’t forget that you also lose electryltes while running in warmer conditions. During the warmer months, it’s important to add salt tabs or Gatorade to the mix too. Every runner has their own personal preferance of what works for the stomach and system. I am fortanate that most any electrolyte drink works well for me, I just need to remember to drink it.
Adjust your Run for the Temperature and Humidity
Don’t be ashamed to back off pacing or dial it back because it’s hot. Run by effort and feel, not based on what the workout pace should be at ideal conditions.
For example, on Sunday, I had a tempo run scheduled. It was 85 degrees and while my pace was “supposed” to be 6:45, I ran 7:18 and was struggling. Was I upset? No! Was I injured? No. I adjusted my pace accordingly and ran by effort. It’s important to take note that running in the heat effects your body and you won’t hit the same paces as running in ideal conditions.
Wear Appropriate Clothing:
You could run naked but that would end up being sunburnt and uncomfortable. Don’t forget to wear sunscreen as well as moisture wicking clothing. I’ll have to do a current post of running clothing I’m loving this season but in the mean time here are some things not to forget:
- Hat (to keep sun off your face)
- Moisture wicking and noncotton clothing: including a top, sports bra, shorts, underwear and socks. Cotton anything will absorb sweat and become heaving causing blisters, chafing and who knows what else.
- Sunglasses: To keep your eyes protected
- Body glide and sunscreen (because chafing stinks)
Be Flexible with Your Schedule:
Whether you need to run inside or run early, don’t be afraid to change your plan. Run at the best time of the day.
You aren’t a hero if you run in 100-degree heat at high noon! In the winter, typically running at lunch time is ideal but that isn’t usually the case over the summer. That’s normally when it’s the hottest. Don’t be afraid to change the time of day you run or where you run.
There is no shame in running on the treadmill, especially when it’s the safest option. You can usually find me there at least once per week.
In case you missed any of the previous weeks Running Store and Training:
Thoughts While Working in the Running Store
Should Race in Racing Flats?
Are you Getting Enough Protein for Running?
Why 5ks are the Best
How Alternating Shoes Can Benefit Your Running:
How to Transition in Minimalist Running Shoes
Should You Wear Running Shoes Outside of Running?
Questions for you:
What are some tips you have for running in the heat?
Do you like summer or winter running better?