June 14 2018
Coach Hillary Kigar offers her best tips on how runners can find time for running despite shifting schedules.
Fall races are looming, and whether you love it or hate it, summer is the season where training is essential. Even so, it’s easy to forget the impact that heat can have on your hydration and overall running performance. Follow these tips to ensure that your longer summer runs are as successful as possible.
Related: 5 Reasons To Love Summer Running
Set yourself up for success by starting off well-hydrated. When the temperatures rise, you’ll sweat more and run the risk of dehydrating faster. Help your body prevent dehydration by drinking enough BEFORE you even start running. Watch your water intake the day and hours leading up to a long run.
Runners from cold climates know that, when there’s a snow storm or general bad weather conditions, it’s sometimes necessary to run on a treadmill or move a long run to another day. The same is true for summer heat waves. There are times when it’s dangerous to run for hours at a time.
What’s a runner to do?
Check the weather report at the beginning of the week (or whenever you plan your workouts) and schedule your long run for a day that’s expected to have milder temperatures. If that’s not possible, schedule your run for the time of day that’s coolest (while still being safe).
Wear your lightest sweat-wicking gear that doesn’t chafe. Summer running means sweaty running, and sweaty running means chafing.
Noooooo! That’s the worst. Try to prevent chafing by wearing gear that fits you well so it’s less likely to move around and rub against your body. Assess any area that might rub and cover it with some sort of body glide. Once chafing starts, it’s hard to calm it down, so prevention is key.
Bring your own (water) bottle. Hydrate during your run by planning your route around water stops or store locations where you can buy water. Consider bringing a water bottle so you can take a sip whenever you need it and refill at water stops.
Slip on a sports bra and shirt. Slop on some sunscreen (sweat proof!). Slap on a hat or visor. Ready…go!
When the temperature swings dramatically–hot or cold–it impacts your running performance. Be open to adjusting your goals as needed in extreme weather conditions. Listen to your body’s signals, not just your training plan.
Give yourself time to rest and refuel after a hard run. Sometimes after a particularly hot or hard run, you don’t want to eat. Your body might want something to drink, but the idea of a heavy meal after a long run sounds unappealing. We get it. But refueling within 60 minutes of a hard workout helps with recovery and allows you to run strong again soon. Try a nutrient dense smoothie for a cold treat that’ll meet all your body’s needs at once.