Fitness Friday - Dealing With the Heat

This heat...ugh. I've about had enough! Here in the south, we've been experiencing ridiculous heat indexes and crazy humidity over the past few weeks. Fall can't come soon enough!  Although I do own a treadmill, I much rather run outside...so I've had to do a little improvisation here over the past few weeks in order to keep up my regular training schedule. Thankfully, Jeff Galloway has a few tips to share for dealing with the heat! Enjoy!

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.

Fitness Friday–July 19

It’s Fitness Friday yet again! Weren’t we just here? This week has flown by!



Here’s a look at this past week:

Currently training for: Dumbo Double Dare – August 31/September 1st, Disneyland, CA

Saturday – 10 mile run with my running group
Sunday – Rest Day
Monday – 4 miles – felt a twinge in my right thigh so I took it slow and iced after
Tuesday – Rest Day – still felt a twinge, continued icing 
Wednesday – 3 mile run before work – twinge gone! Yay!
Thursday – 4 mile run with Katie
Friday – Rest Day before long run Saturday

 

I had a great 10 mile run on Saturday despite the heat/humidity. I made a goal of staying beneath a 10 minute pace and I couldn’t believe I did it!

Yesterday, I met up with Katie for a run after work. Katie signed with our local college’s track team and needed someone to run her endurance run with her. Of course I obliged! Running with a long time pal vs running alone? Hello!



We had a great run and I really enjoyed the company! :0)

I took her by my favorite home along the lake. Seriously, if I could pick ANY home in my town to live in, it would be this one.



Guess it doesn’t help that this home has a cute little water fountain for humans and dogs across the street :0)



I had a great week and really enjoyed my training runs, despite the funky twinge. Thankfully after ice and a rest day, my thigh felt much better!

Hope you had a great week, too! What was your favorite moment this week?