Summer is right around the corner and I. Am. So. Excited.
Summer is my jam y’all.
I hibernate SO strong during December-February because I don’t do cold.
But Summer, that is where its at.
Summer is also when 99.9% of my training kicks off and really gets going. So I figured I’d do y’all a solid and share my tips for how I manage to safely run in the summer heat.
1. Hydrate. Hydrate like its your freaking job. Seriously. Drink lots and lots and lots of water. Also, those pool side margaritas do not count. Figured I’d toss that in case you were wondering. In all seriousness, I really think its super hard to drink TOO MUCH during the summer for runners. One way I make sure I’m drinking enough water throughout the day is always having a water bottle with me. Also keep in mind that if you are going to run on Monday morning, then Monday morning is too late to hydrate.
2. Replace lost electrolytes. This is really important to keep a balanced body chemistry. In addition to water, sweat contains salts like sodium, potassium, and magnesium and its equally important to replenish these. A great way to do this is with a sports drink. I highly suggest Nuun Hydration. There are various flavors, its slightly carbonated, and there is no added sugar (I get no money for saying this; its strictly my personal opinion). There are a lot out there and I suggest you try a few out and see what works best for you. Also, try to get one without added sugar. There’s no need for the sugar and it can actual work against hydrating your body.
3. Start early. Set your alarm and just get out and run before it gets too hot. I know this is easier said then done, especially since kids are out of school and sleeping in (or we hope), but really this is your best chance to safely run. If you just can’t get on board with an early morning run, then consider running at dusk, or in AC on a treadmill.
4. Wear sunscreen. Be sure you apply sunscreen to any exposed skin like your face, neck, and shoulders. Again, there are a lot of options out there even specific formulas that are sweat proof for up to 80-90 minutes. There are also tear free options so it won’t burn your eyes, and there’s “cleaner” options as well. Pick something that works best for you and be sure to apply at least 20-30 minutes before you run.
5. Wear moisture-wicking clothing. I know this seems obvious, but if there’s every a time to wear a moisture-wicking tank its during the summer. The sweat will wick off your skin into the tank and the breeze will help evaporate it, thus cooling you. Also, consider wearing a hat or visor and sunglasses.
6. Be smart. On average, a runner’s core body temperature will be 20 degrees higher than the outside temperature. That means if its 80 degrees outside, your body will feel like its 100 degrees! That’s hot y’all. Even for this summer-lovin gal. And this also doesn’t take into account heat index or humidity. So if you’re really itching for a run and its 80 degrees with 75% humidity and the heat index is a bajillion degrees…PLEASE DON’T RUN. There isn’t a single run that is worth heat exhaustion or heat stroke.
7. And finally, start slow and plan to run slower than usual. The heat and humidity can really zap your energy. Your pace will more than likely be effected and that’s okay. It doesn’t mean you’re losing fitness. It doesn’t mean your not fast. It doesn’t mean your training isn’t working. It just means that it’s hot has Hades outside and your body is really taxed. Be patient with these slower runs and enjoy the opportunity for slowing down and running for the sheer joy of running.
Do you love Summer?
What are some of your musts for summer running?
When does your training typically start?