How to Beat the Summer Heat
You don’t have to be in Florida to know that summer has started (first day of summer was officially June 20th). If you’re in Florida like us you’ve been feeling the summer heat long before today. Which likely means it’s going to be a hot one. So how can you beat the heat and still run during the summer? Is it even worth it?
We think it is! Taking a summer break usually means fitness level drops, endurance decreases, and it will be that much harder to start up again later. Set yourself up for success by continuing to stay consistent by maintaining a regular workout schedule.
You may have a fall race that you’re signed up for, or one that you’d like to sign up for, and one of the ways you can prepare is to continue training through the summer. Even if you don’t have a race coming up, the best way to keep consistent with your workouts is to continue doing them through the heat and humidity, with some modifications. Before you dive into summer running, we have some important running tips we’d like to share to help you train smarter, not harder.
Some Facts About Running in Heat and Humidity
The body begins to adapt to running in heat after 14 days when you run for one hour or more at a time. According to Jimmy Williams, DPT, it’s typical for the cardiovascular adaptations to begin within the first 3-5 days, which means you may start to notice your body adjusting to summer running within the first week. Remember that this can (and should) be at a slower pace than your normal speed the rest of the year during cooler months. For new runners, we do not recommend running for an hour to start. That’s something you can slowly build up to, and you can also start with walking intervals as well. For seasoned runners, be mindful of your body and take cues from how you feel. Any lightheadedness or dizziness is a sign that you need to walk, and possibly stop the workout.
7 Summer Running Tips
Check out these 7 tips BEFORE you start running in the summer heat. These running tips are for everyone, and we hope this will help you feel more confident about stepping into your summer workouts.
- Hydration – Hydration is a key element when running in heat and humidity that cannot be overstated. A typical recommendation is to drink at least 84 ounces (about 2.5 liters) of water a day. You may need to add more than that amount to your daily intake during summer running based on your height and weight.
- Dress Appropriately – Lightweight running apparel is essential for summer running. You’ll need shorts, tops, socks, and sports bras (for women) that are made from wicking materials.
- Plan Your Water Stops – Do make sure you’re drinking enough water and have electrolyte drinks prepared before the run to get the most out of your summer workouts. It’s helpful to plan out your routes ahead of time with water stops incorporated into the workout. That could mean a route where you know you’ll have specific water fountains to stop at, or plan to carry your water in a pack or bottle and make a point of drinking it throughout the run. Electrolyte drinks can be helpful during, but especially after the run to replenish your body after you have been sweating a lot.
- Start Earlier – The best time to run in the summer is before the sun rises. Set your alarm and actually get up when it goes off! Don’t snooze because you’ll lose the benefit of the lower temperatures in the early morning. While the humidity can still feel heavy before sunrise, you’ll avoid the heat of the day
- Slow Down – Ease into summer running at a slower pace. As your body gets used to running in heat and humidity, you might find that you’re able to increase your pace, but do so slowly and carefully. Watch for any signs of overheating. Walk when you need to because you’re still moving forward! Walking intervals is actually a wonderful way to train through the summer.
- Cross-Training – It’s a great idea to do strength training, biking, swimming, yoga, etc. throughout the summer as well to vary up the routine, which can help your summer running stay on track as well.
- Cheer Yourself On – Remember that you’re out there pushing yourself through the summer heat, and you are awesome! You can do it! As you get used to the heat, you’ll likely discover that you’re able to push through it and keep your workouts going strong all summer long.
Summer Speed Track Program
We’ve got a track program during the summer to help you meet your training goals. Here are all the details:
What: A fun & focused 8-week track training program expertly designed to increase your pace and your speed.
Who: This program is designed to facilitate running improvement for novice to advanced runners. Prior experience is not required. Runners who consistently show up on Wednesdays tend to experience the best results in improvement.
When: Summer Track commences Wednesday, June 19th and will conclude August 14th. We will meet at 6:30 PM. For the first two weeks (6/19 & 6/26) we will offer a morning option at 5:30 AM. Athletes are encouraged to attend either one, but not both on the same day. The training is mostly identical.
IMPORTANT NOTE: We will not meet for track on July 3rd due to the holiday
Where to meet:
- Northside Christian School Track: 7777 62nd Ave N, St. Petersburg, FL 33709
- Note that this is a private track and not open to the public at any time
Mornings: Arrive at 5:15 AM
Evenings: Arrive at 6:15 PM
Why: We have devised this program to improve your top end speed V02 Max. In other words, we’ll be focused on helping you amp up your pace. We want athletes to leave our program with more speed and above all, a better understanding of their own capabilities and the skill required to achieve their best outcomes while running.
How: Our expert coaches will be targeting your threshold and VO2 system with this training. They have coached hundreds of athletes on the track and roads. We utilize a fusion of best known practice along with anecdotal applications based on what we’ve learned in the past 7 years of this program.
Cost: This program is a non-refundable $96. Drop ins are available for purchase at $15 per session. Athlete’s registered will receive a special in-store discount for the entire duration of the program (20% off). This discount can be utilized on gear but not gift cards or other training programs.
Register online: https://stpeterunningco.com/shop-online/?fp=summer-speed-track-training-2024
Can also register at track with credit card or cash
Do you have more questions about running tips for running in heat and humidity? We can help! Call or come into the store where our shoe and running experts are ready to provide the high-quality customer service you expect from a Top 50 Running Store in America.
