Fitness, My Weekly Workouts, Running Tips

10 Ways To Beat The Heat On Long Summer Runs!

It should be illegal for races to be scheduled in the middle of summer. Because training for a half marathon when it’s nearly 100 degrees outside is just not okay.

Yep, here in San Diego there has been an awful heatwave this past week. We’re talking high 90’s, humidity, no breeze…not exactly the best running conditions.

As much as I’ve wanted to skip some runs and go home and blast my AC I know my half marathon is creeping up fast and I need to prepare. So when you have to train, even in the crazy heat what’s a girl to do?

The answer is to RUN SMART! Something as simple as slowing your pace and wearing light colored clothing really can make a world of difference on a very hot day. So without any further ado let’s discuss 10 ways to beat the heat while running…

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10 Ways To Beat The Heat On Long Summer Runs:

1. Accessorize- It’s kind of common sense but ALWAYS wear a hat, sun screen and sunglasses! There is nothing worse than finishing a run dehydrated, sore and sunburned. 
2. Timing is everything- Ideally running early in the morning is going to be your best bet for beating the heat. But when that just isn’t possible try going late in the evening once the sun has set and the heat is less severe.
3. Hydrate- Drink water before, during and after your run not just when you feel thirsty! I always bring water in my Buddy Pouch hydration pouch and keep at least 2 water bottles in my car for after I finish.
4. Drink electrolytes- Don’t just hydrate with water. When it’s very hot and you’re sweating like crazy you need to replenish your body with electrolytes. I love using Nuun hydration tabs instead of nasty sugary sports drinks. 
5. Clothing matters- You want to wear light colored clothing that is loose fitting. Even better, wear clothing that is made from a sweat wicking material.

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Tag with the waves? Please tell me I’m not the only one who use to play this for hours as a kid.

6. Slow down- It takes your body about 2 weeks to acclimate to the heat. During this time really slow down your pace and don’t get down on yourself if you’re feeling dead after just 1 mile.
7. Break time- When it’s very hot out you should take a break every couple miles (preferably in the shade) to hydrate. I ran 10 miles yesterday and seriously stopped every mile for a sip of water and just to let my body relax for a minute.
8. Plan your route- You know that trail you love to run on that has no shade…probably not the best place to run in the heat. Try to pick a route with a lot of shade or take it to the next level and drive to an area in your city that has cooler temperatures. I always go to the beach to run when it’s super hot since it’s a good 20 degrees cooler than the temperatures inland.
9. Avoid dehydrating food/ drinks- If you know you’re going to be running in the heat having a few too many glasses of wine the night before probably isn’t the best idea. Also the morning of your run maybe skip your usual cup of coffee or just have half.
10. Know when to say no- Sometimes it’s just not safe to run outside in the heat. You have to be the best judge of this and really listen to your body. And no, just because you can’t run outsides doesn’t mean you get to skip a workout…hello treadmill…my worst enemy haha!

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Weekly Workouts:

Even with this crazy heat wave in San Diego I had a great week of half marathon training last week. I ran 4 times for a grand total of 26 miles. My longest run was a 10 miler on the beach which was SO HARD running on the sand and in they heat but hey I figure it’s only going to take things easier come race day.

Go hard or go home right?

Here’s what I have planned for this week:

  • Monday: yoga
  • Tuesday: yoga sculpt
  • Wednesday: 3-4 miles + yoga sculpt
  • Thursday: NOTHING
  • Friday: 5-6 miles 
  • Saturday: yoga sculpt + yoga downtown at the Hard Rock Hotel!
  • Sunday: 10-12 miles

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Your Turn,

What are some of your tips for running in the heat?

Have you ever ran a race in the heat?

Is it super hot where you live right now?

 

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6 Comments

  • Reply Liz | Travelling Table Tales July 25, 2016 at 4:50 pm

    I have to admit that heat is often what stops me from going for a run, but when I do go, I always go super early in the morning – especially in Summer! At the moment, the weather is really cool, so I don’t have any excuse not to run – except that I usually wear so many layers to get out of the house, that by the time I actually start to run, I heat up too quickly and end up going for a walk. Unfortunately it’s a vicious cycle. I love these tips though! And great work with your training. You’ve definitely inspired me. Thanks for sharing. xx

    • Reply Diana Becker July 28, 2016 at 10:43 am

      Take advantage of that cool weather!! I never appreciate it until it’s gone haha!

  • Reply Beverley @ Born to Sweat July 26, 2016 at 8:46 am

    its actually kind of scary how insanely hot it can get. its hard enough to bike 5 minutes from my work to my gym, let alone run half a marathon! i’ve been working out indoors this summer more than usual, just because the humidity is too uncomfortable. Great tips girl!
    Beverley @ Born to Sweat recently posted…Asian Kale Salad with Peanut Dressing and Smoked TofuMy Profile

    • Reply Diana Becker July 28, 2016 at 10:44 am

      Thank you! Ugh yeah I’ve unfortunately been stuck working out inside a lot this summer too with my current work schedule but hey gotta do what you gotta do.

  • Reply Sarah @ BucketListTummy July 26, 2016 at 11:41 am

    Great tips! I always wear a visor on hot runs, and NUUN is my best friend. If I don’t run before 10am, it is already in the mid nineties, so I often opt for night runs. Hydration is so so important! There’s actually some new research saying coffee may not be dehydrating and may enhance performance – I’m curious to learn more since i LOVE my coffee!

    • Reply Diana Becker July 28, 2016 at 10:45 am

      THANK YOU! Say what??? I’m doing some research on this coffee thing. I have it so in my brain that it dehydrates you but the second I find out it doesn’t bring it on!

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