How to Survive Your Summer Training Runs

Survive Summer Running Header

I’m baaack! I disappeared from my blog for a bit to enjoy a nice, relaxing vacation and then work got super crazy with an early start to the day and not getting home till almost 8pm, just about every day last week.

Today I’m joining Erika from MCM Mama Runs, Patty from My No-Guilt Life, and April from Run the Great Wide Somewhere  for the Tuesdays on the Run Linkup. This week’s topic is all about Tips for Hot Weather Running.

Having gone through one summer season living in Florida and trying to running, I’ve learned several things when it comes to hot weather running.

1. Get your run done early in the morning or later in the evening. I have always been one to knock my runs out first thing in the morning before the sun comes up. With daylight savings, I am able to take advantage of the extra daylight and get a run in after work. I have also found that while the temperature may be a bit warmer in the evenings than first thing in the morning, the humidity is not nearly as high as it is early morning.

Not the most flattering race picture but as you can tell it was a HOT run!
Not the most flattering race picture but as you can tell it was a HOT run for a midnight 5K race!

2. Hydrate. Hydrate. Hydrate. On a nice cool day, I can run close to 3 miles without a drop of water. During the summer however, I don’t dare go more than a mile and a half without a water break. If I am running in the evening, I try to hydrate as much as possible during the workday. If it is a morning run, I try to consume anywhere for half a bottle to a full one before going out for a run.

3. Replenish electrolytes. Whole Foods has their own electrolyte water. This stuff is amazing, it tastes just like regular water, and has helped me stay hydrated in the past for my last two halfs. While occasionally, I will go for a Gatorade or Powerade, that stuff can be very sweet whereas the electrolyte water is as natural as it gets ingredient wise.

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4. Slow Your Pace. Recently I read an article on Facebook by Runner’s World titled ‘What Pace Should I Run in the Heat?‘ This article explains how hot, humid weather can easily add 20 beats or more to a runner’s average heart rate, meaning that the same run pace will now elicit a much higher heart rate. Furthermore, it goes on to say a large part of your training is related to the heart rate achieved during the training runs. So, even though your  pace has slowed down, your heart rate will still remain in range and could possibly be even higher because of the adverse weather.

5. Lower Your Expectations. This is another new one for me that I will have to continue to keep in mind as the temperature continues to rise. I’ve had several great runs during the “season” here in Florida, PR-ing in about every race I attempted to – even running my fastest mile under 9:00 minutes. As the summer season approached I need to remind myself not to expect those kind of results, if they happen great, but to not go out and kill myself over a run.

What is one tip your learned through your own experience in running during the summer weather?

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Link up with MCM Mama Runs, My No-Guilt Life, and Run the Great Wide Somewhere and several other bloggers for Tuesdays on the Run! Link up your post about the week’s theme so your post will be found in the archives.

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6 thoughts on “How to Survive Your Summer Training Runs

  1. Good point about lowering your expectations. I have a race this Saturday and it is going to be HOT. I am still in denial that I won’t be able to run as fast as I’d like because of the heat, but you gotta be realistic and not push too hard when the weather is hot and humid!

    1. I agree, it’s mental thing and then we start freaking out thinking it is going to have an impact on our training and come fall/winter we won’t be as fast. I don’t think I’ve ever despised summer as much as I do joe because I am a runner, lol.

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