During hot summer days, we see many runners struggle. There are a few things you could do to ease the pain.
Focus on effort instead of distance and pace.
If you stick to your regular mileage and try to run at your usual pace, you may end up disappointed about the results. And you may put yourself at health risk due to the extra physical stress, which will need more time to recover. It is not uncommon to perform training at a 1 min/mile slower pace than normal in heat.
Timing
Schedule your tempo runs and intervals at the coolest part of the day. For example early in the morning or after sunset. Again focus on effort, instead of aiming for better paces. You could also adjust the training volume that day, or shift this more intensive workout to another, cooler, day in the week.
Hydration!
On hot and humid days you need to drink more than usual to keep your body hydrated. You should drink before you get thirsty! During and after a run you may struggle to keep up with maintaining your bodily fluids. If the volume drops too much, it will cause extra physical stress which demands more time for recovery. Especially on longer runs, it’s recommendable to carry water or sports drinks with you. A FlipBelt may be very useful as it can easily carry two water bottles without bumping or chafing. You could also choose running routes that have water taps along the way. After your run: rehydrate again.
Sun Protection
Run Sun Safe. Always be aware of the sun’s harmful ultraviolet rays, UVA, and UVB. Wear UV protective clothing and accessories, like sunglasses and a cap. And don’t forget to apply sweatproof sunscreen. Be aware that UV radiation causes thousands of skin cancer cases each year. Please check out the Skin Factor Facts & Statistics.
Just remember: Running on hot summer days, even at a slower pace or lower distance, will strengthen and toughen you up for the Fall when it’s cooler. You’ll be fine, as long as you adjust your mindset and expectations of each training, keep yourself well hydrated, and take enough time to recover!
I hope these tips will help you to keep on running on hot summer days. If you like this post, please give it a Thumbs-Up, and please don’t forget to share it on your social media. Thank you! If you have any questions, please don’t hesitate to contact me at
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