Ah, summer running… How I love to dread summer Running. I love it because I feel much more relaxed in the summer in terms of my schedule. And logistically, we runners don’t have to contend with freezing cold temps, ice, millions of layers, frozen fingers, and unpredictable weather conditions that wreak havoc on our running plans. But summer has its own challenges to deal with, the heat being the main issue. For today’s Friday Five with me, Mar and Courtney, I’m sharing Five Tips for Running in the Heat.

1. Dress for the occasion. Dressing for running in the heat may seem obvious, but I see people struggling to run outside while wearing clothing that isn’t helping them out. Try to pick “technical” fabrics, which have a wicking material. Loose fitting material works best for air circulation. Adding a hat or visor as well can make a huge difference in keeping you cool offering sun protection.

2. Back up the alarm clock. I’ve sung the praises of early morning workouts before, but in this case I mean it – start early. Beat the heat. Get it done before the sun starts beating down. Especially for long runs that can extend for over an hour. I recall training for the Marine Corps Marathon in the heat of August and I would go out for my long runs during my daughter’s nap time at 1pm. I was in such bad shape running in the heat of the day and my training suffered because of it.

3. Choose your routes wisely. Can you find a shady trail rather than an exposed, sunny sidewalk? Finding a scrap of shade can be a lifesaver on a hot run.

Running in Central Park in NYC in August 2015- I found some nice shady running!

4. Adjust your expectations. Slow it down and don’t stress about your pace while running in the heat. It’s more important to get in solid miles than to suffer while trying to push faster in rough conditions.

5. Hydrate early and often. Hydrating before the run actually begins is the best way to prep your body for what it’s about to go through while running in the heat. I also carry a handheld water bottle and plan routes that have water fountains along the way. If you’re out for a longer run, consuming hydration with electrolytes is important rather than just water. Remember to replenish with hydration after the run to give your body what it lost while running in the heat.

Ready to go for a hot, hot run now? Let’s go!

It’s hot, humid, and sweaty out there on all my summer runs and I relish the moments where I run through the convergence of shade and a nice breeze. But I still don’t miss the 15-degree running of the winter months!

Would you rather run in the cold or run in the heat? Here are my 5 Tips to Running in the Heat!…
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Which would you rather be doing – running in the cold or running in the heat?

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