Summer Training: 10 Tips to Thrive in the Heat
We runners usually dread summer heat waves. Heat and humidity make running feel so much harder than in cooler temperatures. And no one’s going to feel “fresh” or “sharp” or “snappy” in stifling conditions.
While training through a heat wave, remember this: consistent, solid, B level workouts are much more important than acing any single workout. With this mindset you’ll be able to adjust your plans and expectations to set yourself up for a successful training in the summer heat.
Here’s what I recommend:
(You can choose any, all, or a few of these tips… whichever make the most sense for your training day)
Make your goal pace slower. At least 10sec per mile or more.
Keep effort as intended. If your run is supposed to be easy, make it easy no matter how slow you have to go. If your workout is mean to be hard but not max effort, make sure you dial in the appropriate hard effort, even if you don’t like the slower paces you see on your watch.
Extend the recoveries between intervals. I would turn 60sec recovery to 90sec, paired with a slower goal pace. For longer recoveries like 2 or 3 minutes, I would still add 30-60sec. And sometimes it’s better to just take rest “as needed” and not worry about how much time has elapsed.
Bring water even for short workouts or runs. Or plan a run past water fountains. Put water on your head, neck, arms, legs as well as drinking the water.
Run early morning or evenings to avoid direct sunlight.
Choose a shaded trail, even if you have to commute to get there.
If you know you’ll be thrown off/discouraged/ insecure by seeing slower times on a key workout, consider running the workout on a treadmill rather than pushing too hard in adverse conditions outside. This is a good choice especially in the final build up for a big race, when confidence building is just as important (or even more important) than the physical workouts.
Wear a white hat.
Get your hair wet (and/or your hat) — soaking wet with cold water before leaving for your run.
Leave your watch at home for non-workout runs.
Here’s an Example of how to apply the tips above:
This week we are hitting 35C every day in Detroit, and due to my schedule yesterday, the time I had to run was at 2pm. Not ideal, to say the least. Here’s what I did:
Drank a lot throughout the day (more than usual) to prepare
Chose a workout with short intervals and long rest (hill sprints)
Brought a water bottle with me to the hill, and drank water between reps. I also poured water over my neck and head and into my hat throughout the workout.
Shortened my warmup jog because I was got hot very quickly. But still did mobility before leaving the house and after the warmup jog.
Ran the hills according to appropriate effort, which yielded times a bit slower than I usually hit. (27-28sec on a hill where I normally hit some 25’s)
Recoveries were extended, longer than usual simply because I was pausing for water every 2-3 reps.
Skipped the cooldown, walked home.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.
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