Yesterday and today, my homestate of Minnesota kisses 100 F for the daily high.
I’ve had a few friends ask me how I handle running in these conditions. I thought I’d put down my hot-weather running process.
Get up EARLY.
The morning temps have been in the mid to lower 70s the last couple of days. Still humid, but a little cooler. While rolling out of bed to go for a run may not be your idea of a good start to the day. I have NEVER regretted getting up with the sun. Just experiencing the world come alive is amazing
Get indoors.
I have the luxury of working at a place with an indoor gym and track. It’s not as fun, and gets a bit repetitive, but it’s something. Perhaps it’s a good day to work on some track based speed work.
Check with your local community centers. See if your local fitness center offers a day pass option. Even if you have to find a treadmill (Dreadmill), you can get your mileage in.
Cross Train
Hot days are a nice time to hit the cycle and get a little wind in your face. But it is still important to take it easy and drink a lot of water. Cyclists can over heat too. And sometimes that wind can be a little deceptive.
Yesterday, I spent the time at the beach with the girls. A few laps in the river couldn’t hurt.
Spend the time doing some core work or strength training. I tend to be really bad at taking the time for strength training. Hot days are a great time to take care of that.
Slow Down!
I love using Jeff Galloway’s heat adjustment guide. For every 5 degrees over 60, add 30 seconds to your pace. So if you are comfortable running a 10 minute mile – Adjust it to 13-14 minutes per mile when the temps are 90-100.
Skip it!
I have run in sub zero temps, but hot weather is just plain dangerous. There is a reason Marathon’s have a black-flag when the weather gets hot.
A military friend once said “There’s no bad weather… just bad clothing”. But I’ll counter that, in winter, you can ALWAYS add another layer. My neighbors are pretty insistant that I can only take so many layers off.
You won’t lose your fitness progress if you have to skip a day because of the heat.
Sometimes… it’s just not safe out there.
What else?
So, I’m not a running expert. I just run. What do you do to escape the summer heat? How does it impact your training schedule? I could use any tips/tricks/ideas you have! Please share them.
