Summer is here and it is starting to get H.O.T. We are runners (and that just means we are hardcore in the first place) and so we keep running year round:) Here are some of my tips to help you enjoy your runs over the next few hot months!
–Allow yourself time to acclimate to the hotter temperatures. We are good about letting our bodies adjust to more mileage and more speedwork and so we also need to allow ourselves time to adjust to the temperatures. Expecting our bodies to be able to just jump right into summer running is silly. With each hot run that you do, you are one step closer to feeling more comfortable in the heat! Be patient with your body. It takes about 2 weeks for your body to adjust to the heat.
–Wear the right stuff. The lighter the better in my opinion. Less is more. Finding breathable and light colored running clothes to run in during the summer months saves me from dying. Here are some great running white tanks that I am eyeing for this summer—> HERE, HERE and HERE.
–Adjust your expectations. Judge your runs according to your effort level rather than your pace when the temperatures are extra hot. Working your body just as hard in the heat as in cooler temperatures will most likely equate to a different pace. This may mean adding 10 seconds per mile to your goal pace or cutting your speed work down a bit. Learn how the heat affects your running and adjust accordingly.
“At 60-75 degrees, heart rate increases by two to four beats per minute. From 75 to 90 degrees, heart rate increases up to 10 beats per minute, and humidity increases it even more. Perceived effort is accordingly much greater as both the temperature and the humidity rise.” (source)
–Wear a hat or visor. This will help to keep the sun off of your face. I am a big fan of white hats because they feel a lot cooler than dark ones. I am loving THIS ONE.
-Invest in some good sunglasses. I have been wearing my Oakley Commits for 5 or 6 years now and I still love them. They keep me from squinting my entire run and they do not fog up or bounce around. I can’t imagine running in the sun without a hat or sunglasses to protect my eyes.
–Take some time to plan your route. Do your research and find a route that includes some shade and as many water fountains as possible. You could also plan it around your favorite gas stations and bring some cash to get a gatorade:) Bring water with you if you don’t mind carrying it! When I was pregnant (below… this was about a month before I had Brooke) and running, I ALWAYS carried water with me when it was warm out. I also wore like 15 sports bras during this time of life.
Start drinking early in your run (long before you start feeling thirsty) and stay on top of hydrating yourself.
–Get up early to beat the heat as much as you can. When your alarm clock goes off and you don’t want to get out of bed just think about how getting up and doing it will save you from sweating to death. That is what I do and it helps me to jump out of bed and get out there fast to avoid the heat.
–Be prepared to sweat more which will mean you will probably chafe more. Before an extra hot run outside I make sure to put on some body glide on my ‘most likely to chafe’ areas before heading out.
-Remember that tough conditions just make us stronger. It’s when we complete a tough run in less than ideal conditions that we grow stronger physically and mentally. Try to avoid extreme conditions, sometimes it is just too hot and the treadmill will be your best friend!
-Try to run by the ocean whenever possible because it is just the best place to run. But really, running by the ocean/rivers/lakes usually means cooler temperatures.
**** I have zero advice/tips for running in the humidity. Those of you that kill your runs in the humidity are my heroes and if you have tips for dealing with humidity then please share them in the comments!
And now for your daily dose of randomness:
-Brooke’s little curls just make me really happy.
–Megan’s bootcamp worked me real good last night like usual. Brooke spent the class learning how to master balancing on the medicine ball.
-A better angle of her amazingness:
-Our popsicle streak is still going strong.
-It was Monday night last night so of course I got sucked into watching the Bachelor. That show drives me crazy but I can’t stop.
Who has some tips for running in humidity? What are your tips for running in the heat?
Who watched Bachelor last night? Thoughts?
Would you rather run in the freezing temperatures or the really hot temperatures?
Do you carry water with you or rely on water fountains?