You know I love living in Arizona, but the heat during the summer.
My word, the HEAT!
It’s a real challenge as a runner to keep going when all you want to do is this:
I won’t lie, I’ve considered it.
I learned my lesson last year: ?an end of summer half marathon is NOT in my best interests. ?I opted to make my first half marathon of the fall in November to make sure we get a bit of a break in the heat before the real miles start to add up.
But if you’re racking up the miles this summer, be sure to?check out Jeff Galloway’s suggestions for dealing with the heat.
He mentions some options that might help your summer runs go smoother.
Dealing With the Heat
Training through the summer can not only be grueling?but downright dangerous.? Here are some tips to train?safely and as comfortable as possible in the hot summer months.
Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F ( every 2.5C above 14C).
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When the temperature is over 70F (21C) you may take a 5 minute ?cold shower break? every 25-30 minutes to keep cool.
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Try to complete your run before the sun rises above the horizon.
More frequent walk breaks during hot weather can lower body temperature increase.? If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26C) drop to 60 sec run/30 sec walk or 30/30.
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When you start to heat up more than normal, take a longer walk in a mall or indoor AC building.
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Have an indoor alternative?treadmill, etc.
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Run in the deep end of the pool, using a flotation belt.
Pick shady courses on hot days.
Don?t wear a hat!? Pour water over your head.
As for me, I already do some of these: ?run before the sun, run on shaded trails, and run on my treadmill (which isn’t working right now! ?Sob!). ?It’s helped me get through the 100+ days of summer in my home state.
I’ve also slowed down a bit. ?Yeah, it’s on purpose. ?Hmmmm… sure it is! ?;)
Even though my runs are happening in 85+ weather, it hasn’t been too bad this summer.
I hope some of these options can get you through the dog days of summer!
Do you have any other tricks for your summer runs? ?How do you stay cool outside??
Patty Holliday is the owner and creator of all things No-Guilt Universe. As a lifelong fangirl and pop culture connoisseur, she’s been creating online since 2009. You can find her work at No-Guilt Disney.com, No-Guilt Fangirl.com, No-Guilt Life, and as host of the top-rated No-Guilt Disney Podcast.
I also hate the heat. But the humidity here makes it worse! I try to go out early, but that doesn’t always happen, and doesn’t help the humidity. I always wear a running hat — but will try a visor or headband after reading your blog. Thanks for the tip!
Oh yes- humidity is a bear to run in! Visors are your friend. 😉
I don’t do this whole “early” thing you speak of 😉 I’m starting to consider it though. I have a few bigger races coming up and I really need to start running again! I could always go back to sleep for a bit after. I’ll figure it out haha but I like these tips and will try to incorporate some in starting back up.