Welcome to another edition of Fit Five Friday! With many of us already getting our first taste of summer-like temps, it seems like the perfect time to share some summer running tips. I have made it no secret that running in the heat and humidity is not something that I enjoy, but as a fan of fall races, there’s just no way around it. So I’m going to do my best to embrace it, keeping these tips in mind…
Editor’s Note: This post was originally published in the summer of 2014, and has been updated.
Ways to Beat the Heat – Summer Running Tips
Hit the road early — Temperatures are much lower earlier in the day so why not get out before the sun’s rays become too intense. This one is a must-do for me!
Get acclimated — As you make the adjustment to running in warmer temps, this is not the time to get hung up on hitting target paces. Take those first hot runs slowly, focusing more on effort than pace. Your body will adjust within a couple of weeks.
Hydrate, hydrate, hydrate — I’m always surprised by the number of runners who proclaimed not to carry any fluids with them when they run regardless of the distance. For long runs, I get that not everyone loves carrying a handheld water bottle but there are other options – a hydration vest, fuel belt or just strategically stashing water along your route. For shorter runs, at least make sure you hydrate well before and after your run. Drink according to thirst!
Dress the part — I’ve said it for winter running and the same holds true for summer – avoid running in cotton clothing! All cotton does is trap sweat, stay wet, and potentially cause chaffing (which of course always begs the question – Why any race shirt is cotton?!). Stick to light-colored, moisture-wicking apparel…and don’t forget sunglasses and a hat or visor.
Be willing to head indoors — That’s right…I said it! Sometimes, it’s going to be just too dang hot to run – so be willing to switch things up. Either hit the treadmill or opt to make it a cross-training day — great days to head to an air-conditioned gym, studio, or the comfort of your own basement, right? And, if you’ve got access to a pool – lucky you!
Above all, I think the biggest key to managing your workouts in the summer heat is to listen to your body! You can never go wrong with that approach, right?
How do you manage summer running?
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These are great tips and important advice. I have to remember to expect to run slower when it’s humid!
Coco recently posted…How To Beat The Heat
Thanks Coco!
I’ve been on the mill all week (for single parenting) but the weather has been a hot mess! Very glad to avoid running in it.
Marcia recently posted…Almost-Solstice Fun
I saw you all had some crazy weather! I’ll take the mill some days vs. turning into a puddle on the pavement 🙂
Agreed it takes a few weeks to acclimate and then it will not feel so hard. By Sept it won’t even bother us! happy FridayFive
Deborah @ Confessions of a Mother Runner recently posted…5 Tips to Beat the Heat this Summer
That’s what I keep telling myself on really hot days – it will all pay off in the fall!
hydrate hydrate hydrate!!!! before, during, and after!! i love cocogo – itz packets of flavored coconut water – SO GOOD! (shameless plug: i’m an ambassador so use code ITZLINZ to receive 40% off order!)
Linz @ Itz Linz recently posted…Come to Ruth’s Chris Patio Party on June 26th!
Great tips! I love the summertime but it’s important to be smart in the heat and sun!
Erin @ Girl Gone Veggie recently posted…Friday Five 20
Thanks Erin!
yep – i 100% agree with these tips. listening to your body is SO important 🙂
Summer is the only season that can stop me from going for my run! I try to get up early, and avoid the heat.
Momshomerun recently posted…Five ways to beat the heat
Great tips! I def make sure to slow it down when running in the heat. I have a fuel belt for my longer runs. The heat has been so bad as of late, so I started carrying a handheld or waterbottle on my shorter runs. Good luck with the BAA10K this weekend!
Jennifer recently posted…Friday Five: DC Bucket List Races
Unfortunately I’m not going to make it on Sunday – my cranky hip won’t tolerate anything beyond 4 miles 🙁 Hope you have a great race – can’t wait to hear about it!
These are great tips. I run at 4:30 AM during the week and try to head out first thing on the weekends if at all possible. Just can’t handle the full sun and humidity of Atlanta in the afternoon.
Kathy Nguyen recently posted…Running in the Heat
My 5 tips would be: avoid cotton, avoid cotton, avoid cotton, avoid cotton and use sunscreen. 🙂
Courtney @ Don’t Blink. Just Run. recently posted…Face The Music Friday #39
LOL! Perfect 🙂
I’m amazed how many people do not use dri-fit clothing. It is the only way I can run when it is even moderately warm, let alone hot. Get out early is imperative, then hit the pool afterwards.
Randy recently posted…Chi Running
It definitely takes me a while to acclimate and I will complain form June to September LOL
Ha! I’ll be right there with you 🙂
These are all great tips! Summer running isn’t my favorite but there is no way around it. I don’t always carry with me for a short run, but I make sure to always hydrate.
Indoors? NEVER!
But you’re right. Sometimes it’s the safest choice.