It’s almost mid-June, the weather is heating up, and it’s time for my annual “Smart Summer Running Tips” post. Planning ahead and preparing for warmer days will definitely help you stay cool this summer.
While the official first day of summer may be June 20, we all know that Memorial weekend is the real, if unofficial, kick-off to sunny days, warmer weather, and vacation time. For runners that means some changes to our cooler weather routine. It’s time to start planning for summer running.
I consider myself an expert on hot weather running. After all, living in the California desert for over 40 years, summer running for 30 years, not to mention coaching high school cross country through 12 summers, does seem to qualify me. With average summer high temps around 105+ (and lows around 80) I’ve had to learn smart summer running habits.
After coming off a very nice winter and early spring, the temperatures here have suddenly popped up. Today, for example, after a morning low of around 65 degrees, it’s going to heat up to around 99, and we’re looking at triple digits by the weekend! Fortunately, I won’t be running in that and I wouldn’t suggest you try either!
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It's finally heating up! While it may seem that we skipped entirely over Spring, it's time to start thinking about #running in the heat. Here are 8 smart summer running tips from Coach Debbie to stay strong, healthy, and hydrated. Click To Tweet8 Smart Summer Running Tips
Running in the summer can be challenging, but here are a few tips that can help.
Run early or late
Running in the cooler part of the day is smart. The morning hours are usually the coolest, but if that doesn’t work for you, waiting until early evening will provide some relief.
Drink before, during, and after your run to stay hydrated
Keep the water flowing! Using a sports drink can help balance your electrolytes to help avoid dehydration. I use Nuun (I’m an ambassador) for my electrolytes. I also use Nuun Endurance, which has carbohydrates and electrolytes, so it’s perfect for longer runs.
Adapt
Allow yourself 10 days to two weeks to acclimatize to hot weather, gradually increasing your distance and intensity.
Wear appropriate clothing
While running shirtless may sound cooler, in reality, the direct sunlight can overheat you even more, not to mention cause you to risk a sunburn. I still love it for those hot early morning runs though. Once the sun is up, choose a moisture-wicking material that is lightweight and comfortable. Lighter colors will keep you cooler. Protect your face by wearing a lightweight hat or visor.
Adjust your expectations.
Running in the heat will take a toll on your training target times. Expect that, but know that as long as the effort is there you are still improving your fitness and your speed.
Listen to your Body
There are dangers associated with running in the heat, from dehydration to heat exhaustion, to heatstroke. Learn the symptoms and pay attention to how you feel during your run.
Be Smart
On some hot, high-humidity days, the smartest runners will move their run indoors or just take a rest day. Watch the heat index, which will let you know the “feels like” temperature, as well as the air quality index, particularly if you have asthma or other respiratory problems.
Don’t forget your sunscreen
I always use Kinesys. Yes, I’m a former ambassador. I love that it is light and can be sprayed on. Having a sunburn can reduce your body’s ability to rid itself of heat, so the consistent use of sunscreen serves multiple purposes.
Believe me, I know the struggle of summer running. I have dealt with the frustration of slower times, of feeling like you’re losing fitness because you can’t train at your pre-summer level. All I can say is, relax. As long as you are putting in the effort you will see the difference when the weather finally cools down.
Some Summer Running Favorites
In addition to the products mentioned above, here are a few of the products that I love and use for summer running.
Hydration
Nathan Speeddraw Plus with Insulated Bottle – The insulated bottle keeps it cold, it’s a little larger than my “winter” bottle, plus the pocket is the right size for a few gels, a key, tissue, etc.
Vaporairess 2.0 7 Liter Women’s Hydration Pack – If you’re running long, this hydration pack can go the distance with you. It’s lightweight, has a 7-liter capacity, and has lots of storage space for all your fueling needs.
Sunglasses
Goodr – At only $25-$45 for polarized running sunglasses, most runners have already jumped on the Goodr Bandwagon. I may or may not have about 20 40 pairs. Get free shipping with this link.
Clothing
Lightweight, light colored running clothing are the best. I’m not usually a member of the #sportbrasquad but this sports bra is so cute and matches my shorts so well that I had to show it off.
Caps and Visors
Light colored visor for the win! It will protect your eyes and skin!
How do you stay cool during summer running? Any tips or tricks you’d like to share?
And Now It’s Time for the Runners’ Roundup!
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
Here in Cape Town, we’re heading into winter, but I can definitely relate to adjusting expectations in summer! Every year I have to remind myself that the same effort won’t produce the same pace when it’s hot.
In summer, I start very early. Even a 35 km long run is usually finished by 8:30 am. Head out much later and the run can quickly feel less like training and more like punishment! 😄
Starting early is so important. I ran at 6 am today and it was already too hot. Of course, adaptation will help that. 😂
Starting early is so important. We have had a few hot days but the weather has been all over the place so it’s been tough to actually adjust.
Same here. We had really nice weather through May, and nice mornings this past week but today it jumped up by about 10 degrees and it felt so hot even at 6 am. I need that adaptation factor.
ADAPT!
You know I am in the same boat as you. Summer is really all about surviving and managing the expectations!
Totally. But you also have to deal with the humidity which makes it much harder.