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!
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.
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.
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.
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!
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?