It is heating up in the desert. Which makes sense, considering that summer has officially started. As I write this it is 113 outside. All this makes running a tougher sport than it already is.
But it feels like only 109!
Summer Running Tips
Running in the summer can be challenging, but here are a few tips that can help.
- Run early or late. Running in the cooler part of the day is smart. The morning hours are usually the coolest, but if that doesn’t work for you, waiting until early evening will provide some relief.
- Drink before, during, and after your run to stay hydrated. Keep the water flowing! Using a sports drink can help balance your electrolytes to help avoid dehydration.
- Adapt. Allow yourself 10 days to two weeks to acclimatize to hot weather, gradually increasing your distance and intensity.
- Wear appropriate clothing. While running shirtless may sound cooler, in reality the direct sunlight can overheat you even more, not to mention cause you to risk a sunburn. Choose a moisture wicking material that is lightweight and comfortable. Lighter colors will keep you cooler. Protect your face by wearing a lightweight hat or visor.
- Adjust your expectations. Running in the heat will take a toll on your training target times. Expect that, but know that as long as the effort is there you are still improving your fitness and your speed.
- Listen to your Body. There are dangers associated with running in the heat, from dehydration, to heat exhaustion, to heat stroke. Learn the symptoms and pay attention to how you feel during your run.
- Be Smart. On some hot, high humidity days, the smartest runners will move their run indoors or just take a rest day. Watch the heat index, which will let you know the “feels like” temperature, as well as the air quality index, particularly if you have asthma or other respiratory problems.
- Don’t forget your sunscreen.
Obviously my run started a little earlier in the day, but it was still pretty warm (it just looks hot, doesn’t it?).I got a late start, after spending way too much time looking for my favorite running top (the one I wore in the marathon). I still haven’t found it, even though I know I just wore it the other day. It was about 6:45 when I finally headed out for my run, and already over 80 degrees. It was 90 when I finished!
My post-run cocktail. Vega Sport Recovery Accelerator provides support for all aspects of recovery, including electrolytes for rehydration.
The weekend forecast made it easy to skip some Saturday chores and head to Huntington Beach for another out and back trip. This weekend, one of our grandsons was competing in a baseball all star tournament. I’m not sure what was the best part, seeing him play, or the lovely 80 degree weather. Kidding! It was definitely
the weather seeing the game.
We brought Coco along with us, and she was a dream. She’s been having a bit of a hard time with our new addition and his puppy exuberance, so we decided to give her a break. She loved it.
Our grandsons with their parents.
The only downside of these visits is the traffic. It’s about a two and a half hour drive, but the traffic is so heavy once we get close to Orange County that it almost makes you want to turn back around. And that’s on a Saturday! It really must be miserable on a weekday.
Speaking of Johnny, he continues to settle in. He can be a little terror when he gets excited, jumping and climbing over the dogs like they’re not even there. I came home after my run on Sunday to find the trash spread all over the kitchen and front room. While I’m pretty sure that it was Penny (also known as the trash dog) who tipped it over, Johnny was having a good old time spreading it around.
Other Running Stuff
So I feel like my recovery is finally over. While I didn’t get my mileage up to where I want it (a late start plays havoc on running goals), I did manage five miles on Saturday and six miles on the trails on Sunday. Even though it was hot, it felt really good to be back on the trails. I haven’t done much trail running since marathon training got serious. I was by myself, because Alan was riding his bike and Penny just isn’t up to the mileage anymore (I did take her for a one mile run/walk though).
On Wednesday I did a tempo run, my first speed workout since before the marathon (not that I did that much even then!). I did the Pyramid Fartek Workout that I posted last week, and it was tough! To be honest, I cut out one of the five minute intervals (the workout tops out with two five minute intervals with a 2:30 recovery. I did one of them). I was still pleased with my own effort. I also loved my new speed training shoes, the Asics Gel Electro33, which I reviewed here.
Asics Outrun the Sun Challenge
Just in case you missed it, Team Ultra Trail outran the sun on the longest day of the year!
How was your weekend? Any races, events, classes, or family fun? Do you have any tips to add for running in the heat?