Please tell me at least one of you sang the title. Or maybe I’m just a little weird! Ha!
Sunday morning I didn’t realize it, but I was in for a rude awakening. A rude awakening to the wonders of summer running.
While it’s not quite summer yet, the temperature when I got out to the track for my workout was in the 80’s. It always seems hotter on the track.
Wes and I woke up and decided a track date was a must. I had a repeat of last Sunday’s workout on the books and he wanted to do a progression workout. Off to the track we went!
Thankfully we remembered to grab some water as we were going out the door, or I would have been toast!
The warm up and first set of my 4 x 5 x 6 minutes went well. I was averaging around the paces I had the previous week. After the set was finished I grabbed some water because I could tell I needed it and then did my recovery before my 2nd set.
The moment I started the second set I could tell it wasn’t going to go as well. The heat picked up, there wasn’t a cloud in the sky, and I was feeling fatigued. I based the last set soley off effort and did the best I could.
It’s been a while since I’ve run in hot weather, so I thought I’d take this time to share some must do’s for summer running!
Hydrate
No matter the time of year, hydration is so important. In the summer, it becomes even more important. The focus shouldn’t be simply hydrating while running, but also before and after.
Just recently tried this Hint Fizz sparkling water. Delicious! More to come on that in the future.
Hydration plays a huge part in proper running recovery. In fact, when I hydrate properly I notice my legs recover much faster.
Adjustment Period
It’s important to accept that your first few runs in the heat are going to be tough. Your body needs time to adjust.
Cut yourself a little slack the first couple times and just do what your body allows. Don’t push it too hard.
Adjust Workout Times
Just like I did on Sunday, sometimes the heat makes us have to adjust our original workout plan. I moved my workout from a specific time to more of an effort based run.
It’s important to not kill yourself, especially while your body is still getting used to the heat.
Timing
During the summer, timing really becomes everything. I choose to get my runs done first thing in the morning. This happens year round due to time restraints, but it pays off big time when it heats up.
It may still be humid, but without having the sun shining down on you it cuts the temperature down significantly.
If you can, I highly suggest moving your runs to either before the sun comes up or as it is going down.
Sunscreen
Please please don’t make the mistake I did and forget your sunscreen. I’m still kicking myself for it.
Sunscreen is necessary year round, but when you are in the direct sun for 1+ hours it becomes even more important. Protect yourself!
Proper Clothing
Everyone has their preferences when it comes to summer running clothing, but the two main things I always make sure to wear is light breathable clothing and a hat.
I really like Headsweats. They are light and breatheable.
The hat may seem counter productive (adding something to your head) but I use it specifically to keep the sun out of my face. I always like to wear a visor which keeps my head cool while still keeping the sun off.
Summer running can take some getting used to. Go easy on yourself and before you know it, it won’t feel quite as bad.
Summer sure does make me appreciate my early morning runs that much more!
Do you enjoy summer running?
What is your biggest tip for running in the heat?
We had our first really nice day a few weeks ago – first time out in a t shirt in ages! – and although I remembered sunscreen, I put it on AFTER I’d put on my RoadID. Got a really interesting looking burn on that wrist!
Isn’t that the best feeling the first time you don’t have to put on layers!!
Perfectly timed, as I did my first run in the mid-80s yesterday 🙂 I agree with you about the necessity of a hat and/or sunglasses, especially if you’re running in an area without a lot of shade. I also avoid clothes that are too tight, especially shorts on the longer side. I like to feel like I’ve got room to breathe and feel some breeze. I’ll also put my water bottle in the freezer so it’s at least partially frozen when I head out. This keeps my water super cold during my run, but it also feels good to hold something cold, and to have it to hold on my forehead or back of neck as needed.
That’s a great idea about putting your water bottle in the freezer! I’m going to have to try it to make my last longer! I think I use the water more for pouring over my head and neck then drinking sometimes.
I did a run yesterday in the afternoon, and whew, it was a rough one. Will definitely be adjusting the times I go out and allowing for me to be SLOWWW.
It’s been slowing me down as well, but that’s probably a good thing on some days!
I definitely sang the title 🙂
Summer running is usually my favorite, but once I ran a half marathon in July. It was MISERABLE. However, I enjoy the fact that I don’t have to wear throw away clothes in the corrals at races in the summer and that i don’t have to think about how to properly layer for the temps outside. The most important part of summer running (in my opinion) is hydration, which is something I personally need to improve. That can definitely be a challenge.
Yes yes yes! Hydration is so so so key! I love summer running too, I just need some time to adjust 🙂
I can run in ALL weather conditions without complaint EXCEPT for heat. I’ve always been super heat sensitive. When I was little, I would become extremely sick in the summer during the hottest days. I’d take running on ice over running in 100 degrees any day. I do run all summer but I try to run in the early morning before the heat becomes too terrible. The biggest tip is just carrying water with you always….even for short runs! Invest in a good handheld water bottle. Being dehydrated is the worst. Also, avoid running between 2 – 5 in the afternoon. If you have to run during that time, run near a cold water source. I’ve been known to dip my entire shirt in lake water to chill off.
I remember running in college between 2-5 and everyone looking at me like I was crazy, now I realize I WAS!! Yes, handle held water bottles are the best! I also missing having a lake near me because at the end of my runs I would just jump in!
I love running in the warmer weather much more than the cold. The part that bothers me the most is the humidity. I can usually stand running in 100 degree heat here in Texas, but if the humidity is high, I will have more difficulty trying to keep my pace.
If you like fizzy water, look for La Croix if you haven’t discovered it yet. Lots of good flavors, but coconut is my favorite.
~ Run with joy
Yes, the humidity here is AWFUL in the summer. That is when my early morning running really comes in handy!
What a great timing! I had an AWFUL run yesterday due to the heat. After a pretty cold winter, it was suddenly in the 80’s and so humid. I had to quit my workout halfway through and call it a day because I was feeling so dizzy. Worst part was that everyone around me seemed fine and so I started beating myself up a little bit… However, I know my body. Give me wind, give me snow, give me temperatures below zero and I’ll do great. Give me heat and humidity and I’ll die. I DESPISE summer running. The only good part: when the fall will come, you’ll feel invincible 😉
Good for you for listening to your body! I have for sure had to cut workouts in the summer before. It’s just how it goes sometimes. I seem to be much more sensitive to it then my husband. You’ll have a great workout next time!