Heating up! Tips for Summer running
If you haven’t stepped outside in the last few days, it’s hot out there.
Reflecting on my runs this morning, there is a drastic difference between the 8 am heat I felt and the warmth I felt at 10 am.
As the weather turns and Chicago has enjoyed its brief springtime, welcome to summer running. The temperature rises, and so does the difficulty of running. Heat can be a challenging obstacle for many runners, but with the proper preparation and knowledge, running in the heat can benefit your running longevity.
While heading out there, here are a few tips to support you through the warmer miles.
Be aware of the weather.
Runners are a particular portion of the demographic known to check the weather frequently. Something to be mindful of as we enter race & long run season, no matter how often you check weather.com, you can’t change the forecast. Use the temperature as a guideline for how to approach your run rather than as the ruling factor.
When I am looking at the forecast, I’ll dress as if it is 15-20° warmer than what appears. For example, yesterday it showed 55°, so I dressed as if it was 70° in a tank top & shorts.
Take your time.
Running in hot weather presents unique physical challenges, and one of the most important is regulating your running pace. As temperatures rise, your body has to work harder to cool itself, increasing your heart rate. Adjusting your speed is essential to prevent overheating so you don't over-exert yourself. You can start your run relaxed and adapt to your base pace as you warm up. You may need to take more breaks, water stops, or add additional walking intervals.
Drink up & stay salty.
Hydrate. Hydrate. Hydrate. Did I mention hydrating?
Staying efficiently hydrated leading into the run and during is crucial as the temperature rises, and this plays into effect days leading up to the long run and beyond. The day before a long run, I like to add extra electrolytes to my water, often just a pinch of Himalayan sea salt or a nuun tablet, to ensure my body is prepared for the heat. Bringing a water bottle or investing in a running hydration pack is beneficial. I’ll use my hydration pack for runs over an hour in the summer or a water bottle for under 45 minutes.
Dress for the occasion.
Choosing the right running outfit for summer can make a big difference in your overall running performance. Light, breathable fabric is essential for keeping you cool and comfortable, so opt for lightweight and moisture-wicking materials like polyester, spandex, or nylon. It would be best to look for clothing with UV protection to protect your skin from the sun's rays. Additionally, lightweight and breathable shoes with plenty of cushioning and support will help to provide comfort and support during your run. Finally, consider wearing a hat and sunglasses to protect your eyes and head from the sun.
Shield your skin.
Protecting your skin during summer running is essential to avoiding sun damage. First, start with a good sunscreen that offers UVA and UVB protection and is waterproof. Apply it generously and evenly to all exposed skin areas, including your face, neck, arms, and legs. Additionally, try running in the shade whenever possible. If you are prone to chaffing, look for some anti-chaffing cream or use an anti-chaffing stick. If you don’t have either of these, petroleum jelly also works.
Set your alarm.
Not a morning person? You might need to become one during the summer months. The earlier you can get out, the better, as the sun rises quickly and the heat builds. Running in the morning also allows you to take advantage of the cooler air, which can help you avoid dehydration and minimize the risk of heat exhaustion. Even if it's a bit harder to get out of bed in the summer, the benefits of running in the morning outweigh the difficulty of getting up a little earlier.
Fuel your efforts.
Fueling your runs during the summer is very important to maintain optimal performance and avoid dehydration. Additionally, it is essential to eat foods that contain electrolytes, such as bananas, oranges, and sports drinks, which will help your body to retain water and replace the electrolytes you lose through sweat. Now is the time to start dialing in what is easy to eat and feels good for your body before a run. I’ve been eating the same oatmeal each morning for 3 years now because I know it’s something I can eat year-round and feel good for the run. Think ahead after the run when engaging your appetite becomes difficult after the heat. I’ve been loving ucan energy+protein and look forward to continuing to enjoy this sweet, easy-to-drink blend of carbs, proteins, and fats that nourishes my body after the run.
Trust the process.
This may be hard to believe as the pace changes and the heat discourages you, but you are getting stronger. Even if your pace isn’t clicking, you are becoming a more resilient runner. These obstacles set you up for race day, where variables are unknown. All you can dictate is your dedication to the process and willingness to show up regardless of the circumstances.
Running in the heat can be challenging, but with the proper preparation and knowledge, it can be an enjoyable and beneficial part of your year-long running routine.
