Training through the summer can not only be grueling, but down right dangerous.
Here are some tips to train safely and as comfortable as possible in the hot summer months:
- Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F ( every 2.5C above 14C)
- When the temperature is over 70F (21C) you may take a 5 minute “cold shower break” every 25-30 minutes to keep cool.
- Try to complete your run before the sun rises above the horizon.
- More frequent walk breaks during hot weather can lower body temperature increase. If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26C) drop to 60 sec run/30 sec walk or 30/30
- When you start to heat up more than normal, take a longer walk in a mall or indoor AC building
- Pick shady courses on hot days
- Don’t wear a hat! Pour water over your head
- Have an indoor alternative—treadmill, etc
- Run in the deep end of the pool, using a flotation belt
Of course, hydration is ALWAYS key! I've really upped my fluid intake over the past week and I've noticed a difference!
Thanks for the tips, Jeff!
What's your favorite way to beat the heat with running during the summer months?
Disclaimer: As a Jeff Galloway blogger, I received these tips to share with you - no compensation was exchanged.