The biggest problem I have is that I HATE running on treadmills, so it's imperative I acclimate to running in the heat. When I do not have a babysitter and I go to the gym for my workout, I'm on the treadmill. I do admit that I would rather have a treadmill workout than no work out at all.
Since I am so treadmill averse, I have a regimen I follow when it starts getting blistering hot. So to acclimate to the heat, these are top 5 things I try to do.
1. Be up early
I learned this one when I was training for my first Houston marathon back in 2005. I ran with a running club that used the motto, "be done before 8am." At the time, I thought they were insane because when you're on a 18 mile training run you have to start at 5am. But what I soon realized is that by 8:30-9am, the atmosphere starts to heat up. As soon as the sun peaks over the horizon, the temps start soaring. Our goal was to be done before the sun was up over the buildings. Pretty rough, but pretty smart.
I learned this one when I was training for my first Houston marathon back in 2005. I ran with a running club that used the motto, "be done before 8am." At the time, I thought they were insane because when you're on a 18 mile training run you have to start at 5am. But what I soon realized is that by 8:30-9am, the atmosphere starts to heat up. As soon as the sun peaks over the horizon, the temps start soaring. Our goal was to be done before the sun was up over the buildings. Pretty rough, but pretty smart.
2. Hydrate
This is such a key piece of any activity in the heat. I cannot stress it enough. Just the effort it takes to breathe in the summer makes us lose water. Hydrating is imperative. Water helps flush out toxins, it helps regulate body temperature, it regulates bodily functions; it does so many key things.
It's not always the best tasting source of fluids, but it is the best hydrator. When it comes to the summer heat, you have to use this one.
3. Sunscreen
For the days that I do not make it out before 8am, the sun is up and bright. When I run, my wardrobe consists of speed shorts, sports bra, and running shoes - That's it! By the time June came around you could already see the tan lines from my sports bra. So, engage a helper and get your sunscreen out. You need it if you aren't going to run in the dark.
If you're not a fan of sunscreen because it runs in your eyes or makes you smell funny for the rest of the day, there are alternatives. Lots of runners wear hats to keep the sun off their face. This is a good idea for blocking the sun; but if you choose this one, be sure it's a loose fitting hat. You lose a substantial amount of heat from your head in the winter, so you wear a hat. So if you're wearing a hat in the summer, you're keeping a substantial amount of heat in your body. A fitted hat won't let you cool off as efficiently, so find a loose one.
They also make shirts with UPF. I have several light weight, long sleeved UPF 50 shirts that I use around the pool. As I mentioned before, I run in a sports bra, so I have never worn one for running. They are effective for blocking the sun when I do wear them poolside, and I assume they would do the same if you wore one running.
4. Take it easy
Summer is not the time of year I work on PRs; this is my maintenance time of year. Back in May when it first started heating up we were out for an afternoon run (5p) at my typical pace and I got so over heated I had to vomit. Lucky for me I had a compassionate running partner who stopped for me and walked back in. The last couple of years I have spent the winter decreasing my pace (I'm down to an average 9-9:30 min/mile) and the summer time just trying to maintain it. Every one's body is different. For me, if I push too hard in the heat, I just make myself sick. I use the winter months to push my PR and limits.
5. Eat clean
Summer is the time of year everyone is looking to have the beach body. To get that body, requires strict attention to your diet. But if you're a runner, there's also another reason to pay attention to your diet- strong performance. When your diet is clean, there are less toxins to interfere with the ever so popular GI issues that creep up on runners occasionally. When you're eating lean meats, fruits and vegetables, you're also hydrating. These make you feel better and have a better performance. If you currently don't eat very clean, it will take your body a while to adjust. But when you do, you'll notice the difference.
Hopefully these actions will help you get into the groove of the summer running season. If you are able to embrace these 5 things, I bet you'll see your summer performance improve.
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