So you may have realized that even though I’ve been in Florida. in July. in the heat. drowning in an ocean of my own sweat… I’m still running (and eating). Yes. part of that is because I’m addicted. but it’s also because I have a fall Marathon on the calendar. and fall Marathons = summer long runs and a lot of training in the hottest part of the year.
I enjoy warm weather, but I am not acclimated to humidity. Running in Florida in the summer is very challenging for me. and my body reacts differently to running here versus in California. knowing that, I run smarter when visiting somewhere with a different climate than what I’m used to (or when the weather where I live is extreme).
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Some of my favorite marathons and half marathons are in the Fall. I love it. I am not about to skip races just because of a little heat (I’d rather be hot than cold anyway). but it’s still difficult and potentially dangerous to run a lot in the summer. So, I’ve put together a few tips for my fellow runners who are training for a race right now on how to survive training for a fall half or full marathon…
How to Train for a half or full Marathon in the summer Heat
1. check the weather forecast and plan your training runs accordingly. This is a little more Camiseta Eintracht Frankfurt obvious in the winter since you don’t want to run in the snow (well maybe you think you do right now at the end of July sopped in sweat).
But in the summer it’s kind of always hot, so who cares what day you go running? Nope.
You should plan your longer or harder runs on cooler days and during the coolest part of the day. check the weekly and hourly forecast and readjust your training schedule as necessary.
2. factor in temperature and humidity into how it affects your running. Then, adjust your goals or training plan as needed. If you are trying to hit certain minutes per mile or speed work goals keep in mind that extreme temperatures (HOT or cold) will impact your speed, stamina, hydration and more.
3. Pay attention to your hydration. If you’re sweating more you’re going to need more water and electrolytes. remember you might not just be sweating during a run either – if you are active at work, cleaning the house, walking the dog… those are other times you might needing some extra hydration.
Figure out how much you are sweating out by testing it…
A. weigh yourself naked before a run.
B. go for about a 45 minute to hour run.
C. Camiseta Selección de fútbol de Marruecos weigh yourself after you return (naked again).
D. Subtract post-run weight from pre-run weight. convert that number to ounces. add the ounces of water (or whatever you drank) to that. then you have the amount of sweat in ounces you lost.
(This isn’t perfect science and I’m not a mathologist, but you get the idea,right?)
Or you can just…
Check the color of your pee and make sure it’s a light yellow.
4. get good summer running gear. This means light colored wick wear tank, a hat or visor, shorts that don’t chafe and sweat proof sunblock.
Also – Camiseta Selección de fútbol de Francia a good water bottle or fuel belt is really important.
Most of these things are not technically necessities, but if you are training for a long distance race in July or August you kind of deserve them
5. Pay attention to your body. If you are feeling overheated, nauseous, exhausted…or just ‘off’ –> stop. Don’t be a hero, be smart and live to run another day. (And eat another day, obviously.)
Every body is different, just because your running partner is feeling okay doesn’t mean you have 100% to give that day. Do you.
Question: got any summer Running Tips?
What are you training for right now?
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