Summer running season is here — and with it comes the familiar reminder that the heat and humidity can quickly change the feel of a run. I’ve written before about ways to beat the heat when summer running rolls around. And while the basics still hold true — run early, hydrate, dress for the weather, and listen to your body — this year I’m less interested in powering through the summer heat and more interested in making smart adjustments that help me keep showing up.
So for this week’s Fit Five Friday, I’m sharing five ways I’m adjusting my running for summer.
Fit Five Friday: 5 Ways I’m Adjusting My Running for Summer
Focusing on effort, not pace – Summer running has a way of humbling you fast. Humidity is especially my kryptonite! So instead of getting caught up in what my watch says, I’m trying to pay more attention to effort. Some runs will be slower. Some runs may include more walk breaks. Some runs may feel harder than they “should.” But summer miles still count — even the sweaty, sluggish ones.
Making earlier starts a priority – Getting out earlier is not always easy, but it makes such a difference between whether or not a run even happens. The temps are usually more manageable, the roads are a little quieter, and there is always the added bonus of having the run done before the day fully gets going.
Building hydration into the whole day – Hydration is always important, but summer running reminds me that it cannot just be an afterthought. I’m trying to be better about hydrating throughout the day, not just right before heading out the door. That means paying attention the day before a longer or warmer run, adding electrolytes when needed, and being more mindful of how the heat is affecting me.
Giving myself permission to modify – This might mean shortening the run, adding walk intervals, choosing a shadier route, moving indoors, or swapping the run for another workout altogether. It might mean letting go of what was on the plan and choosing what makes sense for the day. Especially in the summer, flexibility matters. The goal is to keep building consistency in a way that supports my body and keeps me wanting to come back for the next run.
Paying more attention to recovery – Heat and humidity definitely take more out of me even when the run is short or the pace is easy. So I’m trying to pay more attention to what happens after the run, too: cooling down, rehydrating, stretching, and giving myself a little extra grace if I feel more wiped out than usual. Recovery is not just something to squeeze in if there is time. It is part of the work.
Summer running can be tough, but it does not have to be all-or-nothing. For me, this season is about adjusting expectations, making smart choices, and remembering that consistency is built one run at a time. The goal is not to conquer the heat. The goal is to work with the season I’m in — both weather-wise and fitness-wise — and keep moving forward.
Tell me: How do you adjust your running when summer weather rolls in?
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