H-E-L-L-O, June!
Despite the ridiculous weather the rest of the country is having (including snow in my hometown of Reno), it’s June and that means summer is right on our heels. With the impending heat comes the last Nike Make Yourself post in the series, with the question of, “As the weather warms up, how will you change or alter your exercise routine?”
One of the great things about running is you can literally do it anywhere and in any conditions. It’s like my dad always says, “Anyone can run on a nice day.” While everything is seemingly peachy keen with warm weather and running, it is actually more difficult for me to train in the summer as I get super hot, super fast. Below are a few tips to ensure that your summer training is top-notch.
1. STAY HYDRATED
This one is a given no matter what the weather, but you’d be surprised how much faster the sun will suck the life out of you if you’re not prepared. If you don’t drink, I assure you it will not be pleasant. At all. If you are out for 45 minutes or less, sipping water will be enough. If you’re out for a long run, bring a sports drink and fuel accordingly. You can read more about running hydration options here. Also, make sure that you are drinking throughout the day to ensure that you are well hydrated to begin with. 8 oz. per hour, people!
2. PLAN YOUR RUNS
As if us runners aren’t already obsessed enough, running in the summer makes me obsess over what exact time I will run even more. I’ve been told that the hottest part of the day is in the late afternoon/early evening, so this is even more of an excuse to get your run on in the a.m.
Morning runs under the tress? Now that’s what I’m talkin’ about!
3. DRESS IN FEW, LIGHT LAYERS
Layers? Huh? Yup, I consider my tank top a layer and my sports bra a layer. When the temp increases, I rip the tank off. I know that running in a sports bra is awkward and I have my insecurities about doing it. But honestly, I’m out there working my ass off and if someone is going to judge me, well then, we were never meant to be friends anyways. HOWEVER, ladies, please be SAFE when doing so. As I’ve talked about how I’ve had some scary incidents running in my sports bra and if you don’t feel safe doing so…DON’T DO IT!
Look at all those light layers!
4. BE SUN SAFE
Do I sound like your mom yet? Well, I’m going to sound like her even more and tell you to put on sunscreen! Preferably a “sport” sunscreen (that stays on when you sweat) and protects against UVA and UVB rays. My face is really sensitive, so I have a separate face sunscreen so I don’t come back with more acne than when I left for the run with.
Awkward burns marks. Thanks, Boston.
5. DON’T BEAT YOURSELF UP
If your first run out in the heat feels more like your first walk in the heat, don’t worry. It will take your body some time to get acclimated and if you follow the steps above, you’ll be back to normal in no time!
6. INSTEAD…FROYO IT UP!
And one of the most essential tips: eat a lot of YogurtLand for insurmountable amounts of cool deliciousness. Nothing else can compare.
So there you have it folks – five tips to start your training in the summer heat.
What tips do you have for running in the summer?
Also, you can check out the rest of the Nike Make Yourself Posts here:
Happy Running!
ugh i’m not ready for summer temps yet! it gets into the triple digits here in summer, which is just unrunnable (or do anything) weather for me. great tips, though, especially that last one : )
LOVE these tips!! I definitely need to get a fuel belt, but I just hate the thought of it bounching around and annoying me! It’ll be worth it though I know 🙂
I am realizing that water is needed now that it is hotter outside. I miss those winter running days even though I complained!
#6 is a DEFINITE for the summer! I know where all my money is going…
I totally agree with all your tips! I guess I just try to always remember my sunglasses!! I want to prevent those wrinkles from showing up too soon!
We don’t have a Yogurtland – would Italian Ice work?
Great tips! I need to start working more on the hydrating – 8 ounces an hour? Yikes. I’m getting on that!
Run on.
I see why I’m so cranky in the heat, I need more froyo.
I’m gonna have to follow your one glass of water each hour plan. I’m bad at hydrating myself throughout the day. And good tips, thanks!
These are great tips! And like everyone else I like #6 – yogurtland is awesome! haha
Great tips, and I totally felt the heat last week when i was at Bethany Beach DE. I got in my runs 5 miles, 13 miles, 6 miles but the heat and humidity was a killer even though I was out the door by 7:30am.
I’m very happy to be back in Seattle where its not quite so warm yet!
I’m good at hydrating while running but awful about doing it before and during the day. I need to work on that this summer! I agree that morning is the only “runnable” time once the temperatures skyrocket.
great tips!! sunscreen and water are my saviors in the hot Houston summers.
Its about a million degrees in DC already. Insane.
Hi there! I found your blog about a month ago and have become an avid follower. You are incredibly inspiring to a newbie runner like me. I just had to comment on today’s post as I set out to run an easy 2 miles with my boyfriend this morning and it was torture! We ended up walking most of it because of heat/humidity. Yuck!
Thanks for your tips, it is good to know that if I just keep at it, eventually my body will adjust and be back to normal mileage relatively soon.
great post and perfect timing !
i went out for a run the other day — the first run of the year in the heat is always brutal.. i survived but had to walk most of it.. next time i think i’m going to bring a handheld water bottle to sip on
Thanks for the tips!!! I always battle with the heat on the first few REALLY warm days, particularly how dehydration speaks up on me and my stomach turns into a war zone!! I also agree with the early morning run tip, running in the evening also means having to share the path/sidewalk with other runners, bikers and my personal nemesis, the slow walkers that take up the entire sidewalk and blow cigarette smoke in your face!!!