We’re officially in summer now, and as we adjust to the higher temperatures we want to provide you with a few reminders on how to adjust your running. Whether you love the heat or not, it’s crucial to be smart about it! We don’t have to be heroes. Find the shade, take the elapsed time break to cool down and let your heart rate lower, add those electrolytes to your water, or schedule your runs for cooler parts of the day.. There are many ways to take care of yourself out there this summer while on the run, and your health and safety are top priority!
Seeking out a shady route is a smart adjustment whenrunning in the heat.
A note of caution!
Use extra caution and prioritize safety over all else as you allow your body to adjust and adapt. Heat adaptation does not happen overnight. Running may feel different because it is different. In a heat wave, these high temperatures feel even more intense than usual. Here are some reminders!
Consuming electrolytes will be crucial! Tailwind is one brand that features a variety of options to keep you hydrated!
Honor effort over pace- and adjust!
Keep easy runs truly easy and don’t try to hit paces by pushing harder, as doing so can hinder progress and risk injury. Be honest with yourself, listen to your body, and go by feel. Let’s avoid heat-related illnesses! If you want to run a workout as written, take it to the treadmill if you have that option. The high temperatures will mask any fitness, and the paces you see on your watch will not be indicative of whether or not your training is working. You are not alone here!
Avoid Peak Heat and Take to the Shade
The hottest part of the day, typically mid-day, should be avoided for running outdoors. Try to get your runs early in the morning or after sunset, OR take them indoors if you have that option. If you’re outside, try to seek shady routes as much as you can. Planning short, looped routes can be great in weather like this! You might even keep a spare pair of dry socks and shoes to swap out for longer runs if things get really soupy or spongey!
Make sure you are staying hydrated! Loop to water sources or carry a handheld.
This Too Shall Pass
Do not hesitate to make adjustments as needed in these extreme temperatures- they won’t last forever! As we move through this summer of running, part of training smart is allowing yourself to be prepared for the conditions. Your coach is here for you and will help you make safe adjustments to get through the hottest of days!
