As the temperature begins to rise we can often find ourselves running in the heat. Here is what we need to do as templates rise in the summer and what to avoid so you can run well, enjoy your session, and reap the benefits.
When temperatures peak in the summer, we need to:
We always recommend erring on the side of caution. Too many skipped training sessions can compromise a well-designed training plan, but arriving at your next race slightly undertrained is better than overtraining yourself into heat exhaustion.
This is my #1 mistake for a reason, if you wait until you start running, it’s already too late. You need to be fully hydrated before you start running in the heat.
If you race in the heat coming up, keep sipping water the days leading into the race. Don’t go crazy and drink more than you need, (hyponatremia is a risk runners and triathletes should be aware of), but the fact of the matter is, most of us don’t drink enough. Dehydration can cause stomach problems when you run. So don’t neglect your hydration. Give your body a chance by topping up your fluid levels before you start to run in the heat.
When it’s really hot or for longer runs (anything over 60 minutes), take fluids with you. Regular small sips can make all the difference when you’re running in the heat.
If you’re running far from home, carry plenty of fluids. It’s always better to take too much than not enough. The last thing you want is to blow up halfway through a run, with no water left, far from home. It can feel a little strange running with a handheld bottle, fluid belt, or pack at first but you’ll get used to it and anything is better than dying of thirst.
Instead of struggling through a run in the hottest part of the day, try and run early morning. This helps beat the heat. Plus there is something special about heading out the doors and getting your run in before the day starts to heat up.
Also, note that running in the evening is also an option but it’s never quite as cool as running in the morning.
The best way to start your runs is slower and this is especially true when it’s hot. Start slowly and you can always pick up the pace if you are feeling up to it later in the run.
Running in the heat places a big toll on your body. If the weather has suddenly got a lot warmer, you’ll need a chance to adapt to running in the heat (this usually takes about 2 weeks). Save your interval work for cooler days or when your body has adjusted to the warmer temps.
Don’t underestimate the effect the heat can have on you while you’re running. On really hot and humid days it can be dangerous to run for long periods of time. Choose your running route wisely. Pick a shorter route in the shade.
-Coach Carly
Carly and Tyler Guggemos built Organic Coaching in 2014 with a simple philosophy that works. The idea is to take what you have and grow it to get faster, fitter and stronger. And to do it with the time you have – not the time you wish you had.
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