Runner vs. Weather (Summer Edition!)
Just like that, summer weather is here. The temps are soaring and humidity is up too. Running in the heat is no joke and it’s especially tough in the first few weeks of hot weather. Here are some of my pro tips to surviving the heat as a summer runner.
Adjust Your Expectations
This is the my top hot-weather running tip! And by “adjust” your expectations I mean LOWER your expectations! It’s normal to feel bad, sluggish, lethargic in hot weather - No one runs best in super hot and humid weather, so don’t expect to have your best day.
If you have a workout scheduled, allow even more emphasis on perceived effort than you normally do. Expect that for the same effort, you will run slower in the heat than on a cool and comfortable day. This is not being “weak” or “compromising” the workout - it is being realistic.
Adjust Your Schedule
If you have a big long run or hard workout on the calendar where the forecast is blazing, don’t hesitate to move up or delay the run. One of the easiest ways to set yourself up for success is to plan ahead. Check the forecast! Be flexible with your workout schedule and take advantage of cooler days for harder efforts.
Schedule adjustments could also mean early mornings or evening runs to avoid the worst heat, even if those times aren’t typical for you.
Hydrate Well!
This seems obvious - it’s hot, we sweat more, so drink more water before and after a run. But take it a step further and bring water on the run, even if it’s not a long run. Alternatively, plan a run that goes past public water fountains so you can hydrate along the way.
Public water fountains, sinks, or your garden hose can come in handy for another purpose - dousing your head, and arms with cold water. One of my go-to ways to keep cool in summer temps is a white hat drenched in cold water.
Fueling Considerations
Fueling mid-run, especially for long runs, can get tricky in the heat. Not only do we need more hydration, but it’s also harder to digest food, gels, etc in the heat. More blood is flowing to our extremities as our bodies work hard to keep cool, and that means reduced blood flow to our stomach which makes digestion harder. Don’t be surprised if some foods that normally work great seem to upset your stomach during a hot summer run.
Strategic Recovery
Recovering from workouts and runs is harder in the summer heat. We still need to consider getting proper nutrition to rebuild our bodies but also we need more hydration than usual and it’s really helpful to lower our body temperature quickly.
This is a very important consideration especially for those who do not have AC in their home. The quicker we can lower our body temperature the quicker we can recover from the heat. Get creative! My favourite way to cool off after a hot hard run is to jump in the lake. However, I don’t live near a lake, so most of the time I have to settle for my backyard kiddie pool and a freezie pop.
Whatever works!
READ MORE here: Heat Acclimation and learn why humidity is called the “poor man’s altitude.”
100% Individualized Running Coaching.
Discover Your Potential. Inquire now!
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.