You have planned your workout to a ‘t’. Your running schedule is perfect. Nothing is going to hold you back. Except maybe that weather report. According to your smartphone, it is quickly approaching 100 F outside and your window for a cool run passed an hour ago. Looks like that workout is going to have to wait.
People are not just being silly when they refuse to run during the summer. Heat stroke is a very real risk during marathons and not just during those heavy races. Even fun runs are seeing more people stroking out in the sun, leading for a call to new guidelines to address the risk. Wanting to stay away from intensive exercise when it is at its hottest is pretty normal.
But it also might be killing your training schedule and the last thing you want is to have to make up for lost speed or stamina when Fall hits. Here are 10 tips for staying fit and in tip-top shape, regardless of what temperature it is outside.
Run Indoors
Running inside is always an option and not an uncommon one runners turn to when it comes to the summer months. That doesn’t just mean a gym, though it can if you have a membership. The ability to buy a treadmill for your home use can also be a great way to fit in an indoor run.
You may also be able to find an indoor track to run, which are popular at local colleges in particular. Look at the nearest school and see what they charge to run in their auditorium.
Update Your Wardrobe
Those spandex shorts and top might be great for running in spring and fall, but they aren’t going to help you when the temperature rises and you are sprinting in 90+ degrees. The best clothing to wear in those conditions are light and loose, so the breeze can get between the fabric and hit your skin. Otherwise, you may find yourself getting claustrophobic and have trouble breathing.
Sign Up For a Shorter Race
Not every race has to be a long one. In fact, summer is the perfect time for shorter races that keep you in shape and prepare you to train as the days get a little cooler. Try a 5k or 10k, rather than a summertime marathon.
Know The Different Peak Times
Every place is different, but each city has times during even the hottest days when there are cooler times. These can be longer stretches of coolness than you might think. Look up a forecast for the next day and set your run accordingly. It could be in the morning or night, within the several hours of cooler temps.
Hydrate More Than Usual
Yep, hydration is the biggest issue when it comes to running in the heat (or exercising period, for that matter). When you don’t drink enough water, especially when you are active, you are not giving your body the lubricant or fuel it needs to keep moving. You may feel thirsty, get nauseous, see darker urine, get confused and even lose consciousness.
To help you stay properly hydrated, start tracking your water intake. Whether you use an app or just paper and pencil, seeing exactly how much water you are drinking can help you understand whether you are drinking enough or need to step up your game.
Shield Your Eyes
This one might not seem like it will help with the heat, but having the sun in your eyes can make things seem even hotter. Having a hat or a pair of shades may make all the difference in how your run goes.
Run With Wet Hair
A little trick that has been passed to many runners, getting your hair wet before a run can be a great way to keep the first half of it much cooler. Sure, it will dry in the sun as you go, but the breeze going through it will be nice and refreshing. That coolness can help you maintain a steady pace and not burn out in the summer sun.
Get Creative With Gadgets
You might not have taken the novelty gadgets for summer seriously, but using a running belt with a water bottle holder can make all the difference in your future runs. Not only will you have a spot for your keys, ID, and phone, but you will also have easy access to water to beat the heat.
Don’t Go For Speed
High speeds are every runner’s holy grail as we are always looking to beat the last race time. However, summer isn’t the best time for that. The faster you run, the more stress you are putting on your body. The heat will exacerbate that problem until you are dealing with a potentially dangerous situation.
If you really feel a need for speed, do your best to fit in your speed workouts when the sun isn’t out.
Lose Those Pesky Pounds
It is sad but true, even a couple of extra pounds can really beat you down in the heat. One of the best things you can do for your runs (and your health) is shed them. Burning fat will also fuel your runs, which is another small, added benefit to losing weight.
Summer doesn’t have to disrupt your fitness and keep you away from your runs. Try implementing these tips and beat the heat.