Running in the Heat

I don’t know about you all, but this summer has been ROUGH from a training perspective. And we’re only a few weeks in technically?

Early morning runs still feel like running in a sauna. I feel like I can’t keep up with hydration. And all I want to do is take a nap in a pool after my runs.

So! I thought I would go over some small changes that you can make to better adapt to the heat and even get a better training stimulus from it.

Tip #1: Lean into heat training.

This might seem like the opposite of what you would expect, but sometimes we need to face the inevitable: the heat is here to stay. And we can’t just keep avoiding it by running indoors, throwing out the threshold workout, or just skipping the run all together.

Leaning into the heat definitely takes some mental effort, but let’s look at the weather as an opportunity to get fitter and not shy away from it completely.

Running in warmer, humid weather causes blood volume to increase, which can ultimately lead to improved performance (especially when the temps drop in the fall)!

Tip #2: Adjust expectations.

Let’s face it: the 14 mile long run you get in on a Saturday in July is not going to go the same as a 14 mile run in 40 degree temps in March.

Your body is working hard to cool you down, and more oxygen is lost as you breathe in warm and humid weather, so there is simply less to go around to optimize your performance too.

But that’s okay! Not every run has to have perfect data to go with it. You’ll still get a solid training stimulus even if the paces are off or you have to adjust some volume.

Tip #3: Have a cool-down practice.

And not the usual type of cool down. That’s important, too. But I’m talking literally: find a way to cool yourself down. Soak a bandana and stick it in the freezer overnight. Find a pond/stream you can dunk your hat in. Freeze your water bottle.

Anything you can do to give yourself a reprieve from the heat can go a long way - especially when it comes to racing!

Tip #4: Hydrate, eat more salt, and more carbs!

As a pelvic floor PT in Arlington Heights, I’m always going to think about hydration!

Hydrating might be obvious, but runners often miss out on replenishing their salt intake, especially the salty sweaters out there (like me)! I don’t always go for electrolytes, but I don’t shy away from adding more basic table salt to my food to boost up sodium (eating veggies and fruits will help with getting other important minerals, too).

And the BIG one for me is eating more carbs! You actually use more carbs as fuel when training in the heat, so it’s even MORE important to make sure you’re carbing up both during and after your runs! Bonking can be avoided by staying on top of this.

Tip #5: Have fun with it!

Summer training doesn’t have to be miserable. Take the pressure off of yourself a bit and enjoy the nice weather while we have it!

Check out my latest Instagram post to see an example of having a little fun (that also takes me back to high school cross country days)!

If you’re looking for a PT for runners in Arlington Heights, reach out to see if I can help you.

Don’t let pain or bladder leaks stop you from training for your next marathon!