Be Cool, Run Smart in the Heat this Summer
Welcome to the summer grind. It’s the time of year many are in the middle of training for big goal races in the fall. Runners face a lot of obstacles as the initial enthusiasm for training wears off a bit and the reality of summer heat hits hard, but with a few simple strategies you can beat the heat and keep cool working for your goals. .
First thing’s first: BE SMART! If it’s too hot just run inside; a treadmill run is always the right call if you’re not in a safe environment to train. Beyond being safer, treadmills offer the ability to optimize your workouts since you control the speed and incline. Treadmills also offer the opportunity for you work on technical details like your cadence or fueling without having to worry about your surroundings.
If you are in a safe environment to run outside in the summer heat, it could be beneficial to get 1-3 runs in outside a week. This is especially true if you’ll have to face higher temps in your goal race (or the freak heat wave that hits on your race day…I’m looking at you Richmond Marathon 2022).
But don’t just run outside without a plan, being prepared can help keep your training in the summer fun, effective, and safe. Here’s a few strategies to get you started.
Hydrate ahead of time
If you’re going to ask your body to take on higher temps, you need to give it what it needs to stay cool and hydrated. A great article from the Washington Post highlights ways to keep hydrated in the summer. One of my favorites is to think of your body as a car before a 300 mile road trip. If you only have 150 miles of gas in the tank you’re not going to get far before you sputter out. Same goes for your pre-run hydration, you need to well hydrated so you don’t start with a low tank because once you get going you’re already playing a game of catch up you can’t win. It’s recommended that you drink a few extra glasses of water near dinner (if you run in the morning) or breakfast (if you run in the afternoon).
Wear light and moisture wicking clothes:
Wearing dark colors can be a draw the heat to you like a moth to flame; Light colors reflect the sun while moisture wicking materials like polyester or polypropylene will help you stay dry and evaporate sweat off your body. This will help keep your body cooler and lighter as you go longer into your run. STAY AWAY from the cotton; unless you want to feel like a human jellyfish.
Run near water:
If you’re lucky enough to live by a large body of water (hello C&O Canal Towpath for my local DC’er) the temps are usually a little cooler; which can make your runs a little more bearable. Even finding a small lake or pond to run around can make a difference.
Drink every 15 minutes:
Going back to hydrations; Stash a bottle of water with you or along your favorite loop for easy access. Be cognizant of over hydrating too, the heat can make it easier for us to over drink. Aim for 6-8 ounces of fluid every 15 mins. If you’re going for a long run (over 1.5 hours) add electrolytes to help replenish your body’s minerals.
Drink cold to stay cold
Studies have shown that downing 16 ounces of slushy-like water 20 min before your run lowers body temps for up to 30 min and could get you through those tough last few minutes of your run. One tip I like is filling a half frozen water bottle with room temp water and mixing it so I have the perfect mix of cold water to sip on before and after my run.
Keep it chill (with a cold towel):
Studies have shown that putting a chilled towel behind your neck a few minutes before a run can help you run further and cooler in the heat. If you’re running on a track or loop, bring a small lunch box or cooler to put the towel in so you can use it whenever you need.
These a just a few tips, but they can be the difference between finishing a run or calling it quits. Planning ahead can help you get the most out of your summer heat training and help keep your confidence high.
