5 Tips for Summer Run Training
It’s true: fall PRs are made in the summer. But let’s be honest - running all of those hot, humid, sweaty miles is hard!
If you’re training for a fall race, you’ll probably start to question your sanity and life choices somewhere between July and August. You’ll also wonder if you’re somehow getting slower (you’re not) and losing fitness (definitely not). No matter your goals, summer running is tough. Hang in there!
While there aren’t any shortcuts to make summer training a breeze, there are a few things you can do to stay safe and motivated, despite the heat!
1. Set a Personal Goal
Training to reach a meaningful goal is one of the best ways to stay motivated to get out the door, especially when running conditions are tough! Often, that means working toward a fall race, whether that's completing your first marathon or chasing a faster 5k time.
Your goals don’t have to be race- or pace-related, though. For example, you might set a goal to become a more consistent runner by hitting X number of runs every week, or a goal to hit a certain mileage target every month. There tons of possibilities, the important piece is that your running goal means something to you!
2. Start Early
Early morning is usually the coolest part of the day, especially if you’re outside before the sun is fully blazing. Setting the habit of running first thing is also a great way to be more consistent in your training; your run is done before the chaos of the day derails your best intentions!
Getting out of bed in the dark isn’t always fun, but it’s worth it. If the heat index is high, running outside later in the day can be downright dangerous.
3. Focus on Effort Level vs. Pace
As the heat and humidity climb, your body has to work harder to maintain the same running pace. If you’re honest with yourself, your true “easy” aerobic pace is going to be slower (maybe a lot slower!) than it is when conditions are cool and comfortable. Lose the ego, and embrace slowing down.
Same goes for workouts: You may not always be able to hit the tempo or speed-work paces that you expect to. But this doesn’t mean that your fall race goals are shot! If you’re running at the intended effort level for a given workout, you’re still gaining fitness. Trust the process, tune into your body, and don’t obsess so much over the numbers on your watch.
4. Hydrate, Hydrate, Hydrate!
You naturally sweat more when it’s warm outside than you would in cooler conditions, so proper hydration is critical. In addition to prioritizing your hydration throughout the day, you should carry fluids on every run; handheld bottles, hydration packs, and hip flasks are popular options. If you’re a particularly salty sweater or going out for more than a few easy miles, you should also plan to replace electrolytes, whether that’s through the drink in your bottle or another product like Salt Stick chews.
If you don’t replace fluids and electrolytes in the right quantity and balance, you risk dehydration, impaired performance, and illness; you may experience muscle fatigue, dizziness, confusion, or painful cramping. For more info, check out my blog post on electrolytes!
5. Prioritize Recovery
As the temperature climbs, you may find that you’re struggling to fully recover between training runs. Heat can especially affect your ability to recover from intense workouts and long runs, when you’re outside on your feet for hours.
Prioritize sleep, hydration, and fueling yourself well. Listen to your body, and take an extra rest day if needed. For example, you might need two weekly rest days to properly recover in the warmer months, while one day is plenty in cooler conditions.
Embrace the sweat, and remember that cooler days are around the corner!
