Welcome to another edition of Fit Five Friday! With many of us already getting our first taste of summer-like temps, it seems like the perfect time to share some summer running tips. I have made it no secret that running in the heat and humidity is not something that I enjoy, but as a fan of fall races, there’s just no way around it. So I’m going to do my best to embrace it, keeping these tips in mind…
Editor’s Note: This post was originally published in the summer of 2014, and has been updated.
Ways to Beat the Heat – Summer Running Tips
Hit the road early — Temperatures are much lower earlier in the day so why not get out before the sun’s rays become too intense. This one is a must-do for me!
Get acclimated — As you make the adjustment to running in warmer temps, this is not the time to get hung up on hitting target paces. Take those first hot runs slowly, focusing more on effort than pace. Your body will adjust within a couple of weeks.
Hydrate, hydrate, hydrate — I’m always surprised by the number of runners who proclaimed not to carry any fluids with them when they run regardless of the distance. For long runs, I get that not everyone loves carrying a handheld water bottle but there are other options – a hydration vest, fuel belt or just strategically stashing water along your route. For shorter runs, at least make sure you hydrate well before and after your run. Drink according to thirst!
Dress the part — I’ve said it for winter running and the same holds true for summer – avoid running in cotton clothing! All cotton does is trap sweat, stay wet, and potentially cause chaffing (which of course always begs the question – Why any race shirt is cotton?!). Stick to light-colored, moisture-wicking apparel…and don’t forget sunglasses and a hat or visor.
Be willing to head indoors — That’s right…I said it! Sometimes, it’s going to be just too dang hot to run – so be willing to switch things up. Either hit the treadmill or opt to make it a cross-training day — great days to head to an air-conditioned gym, studio, or the comfort of your own basement, right? And, if you’ve got access to a pool – lucky you!
Above all, I think the biggest key to managing your workouts in the summer heat is to listen to your body! You can never go wrong with that approach, right?
How do you manage summer running?
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