TRAINING DURING THE SUMMER
I dunno about you, but training in the summer can be brutal. I LOVE summer as it’s my favorite season, but do I love running in the summer heat? NOPE! Planning ahead and working with Mother Nature can ensure you are still able to get your workouts and training in, even on the hot, sultry summer days.
-Run in the early morning. Yes, the humidity may be brutal, but the sun is either just about to rise- or already rising- as you begin your run. When it’s the hottest part of summer, it is best to get your runs in before the sun comes up.
-If for whatever reason you are unable to have an early morning run, opt for a treadmill whenever you are able to run throughout your day.
-Hate treadmills as much as I do? Opt for another type of training. I will switch out my running shoes for my bike and bike for a bit. It may be hot, but at least on a bike you are able to get some type of breeze. Just make sure you wear your helmet!
-Still too hot outside to bike? Bike inside! Take a spin class! I take CycleBar a few times a week. Not only is it extra cardio, but it is also social since it is in a fun environment so it’s great for your mental wellbeing as well.
What if you have no other choice but to be outside?
-Make sure you are hydrated! Drink ALL the water and even include some electrolytes in the mix to replenish what is lost through sweat during your workout.
-Wear light weight layers in light colors. Light colors repel the sun more so than dark colors/black. Also opt for drifit fabric as cotton will quickly become drenched in sweat and stick to your body and causing your body the inability to cool off. Bonus points if the fabric has built in SPF.
-And while you’re at it, wear a hat/visor to keep the sun from beating on your head and the sun out of your eyes.
-Wear sunscreen! I feel as if my body is instantly cooler when I am wearing sunscreen as the sun is unable to absorb into my skin.
-Carry water and/or electrolytes with you. You can freeze your fluids before your run and they will then thaw out as you are outside getting your workout/training in. If you hate to carry something, try a fuel belt which is worn on your waist. Or a camel pack. Or, if you have time beforehand, hide water bottles along your route so that you can grab as you go, or stop to take a breather/hydrate before continuing your trek.
-If you are running somewhere other than to and from your home, take a change of clothes for after. It’s miserable to sit in sweat soaked clothing. It’s not fun pealing a wet sports bra off after a long run, but it’s more miserable to sit in it until you do.
-Take your pace down a notch, or several. If you are not racing, or even if you are, slow your pace down and focus more on your body and to get your distance in. I have even completed a marathon in the scorching heat and humidity. My pace was nowhere close to my normal pace, but the important thing was to cross the finish line and not become overheated to the point of passing out.
See!?!? It IS possible to continue your training and working out even in the summer. Just make sure you listen to your body and continue to have fun with it!
