Summer Training: Heat & Humidity


Summer miles can be draining! With the heat, humidity and sun, you can really overdo it if you don’t adjust your training •
👇Check out our top summer training tips so you don’t burn out and continue to feel strong:👇

✅SLOW DOWN: Whatever paces you normally run in the Fall and Spring will NOT be the same in the Summer. Anything above 60 degrees will slow your paces down, especially if it’s humid! ❌DON’T❌ force paces & trust that you aren’t getting slower in the summer. If you took the humidity and heat out of it, your paces WOULD go back to normal. It takes about 6 weeks to get physiological adaptations to the heat so slow down and allow the process to happen naturally 🙌

✅INCREASE HYDRATION: Try to hydrate every 15-30 minutes. 💦Options are to carry it in a handheld or hydration vest, do loops around your house or car, drop water bottles at different spots along your route. How much hydration and electrolytes you need depends on your sweat rate. It takes trial and error to figure out what YOU need to stay hydrated! Everyone is different

✅RUN AT COOLER TIMES OF DAY: Avoid the hottest time of the day and get out when it’s cooler! ⏰

✅RUN A SHADY ROUTE: Sunny routes really zap energy. Do your best to head to the trails or find a shady running path/sidewalk! 🌳

✅DRESS FOR THE HEAT: Opt for lighter colors, hats, sunglasses, and sunscreen 🕶🧢

✅AVOID OUT AND BACK ROUTES: Loop around your house or where you parked your car instead so you aren’t stranded 7 miles from your starting point if you start having issues in the heat

✅ADJUST YOUR TRAINING SCHEDULE BASED ON THE FORECAST: Get your quality workouts in on cooler days so you don’t have to adjust paces as much and so you can stay safe 🗓

✅KEEP A JOURNAL/LOOK BACK AT TRAINING: Look at your training from year to year to remind yourself of how much slower you need to go in the heat. It’s a good reminder that you can run really slow in the Summer and still run PRs in the Fall! 💪

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