I guess I should tone down my exaggeration but I’ll save that for another day.
When I moved to Florida six years ago I was not prepared for the summer weather. Sure I knew it would be hot but the humidity adds a whole other layer of misery. Just sitting outside is rough let alone running. I wouldn’t by any means trade my hot running weather for the snow (you can quote me on that) but that doesn’t mean I don’t complain every once in a while.
In all seriousness, running in the heat requires planning and precaution. If not approached properly, runners can become dehydrated and battle with heat exhaustion.
I fully understand how this can be seen as an expert post that I ranted about Tuesday but that is not my intention :)
MY summer running changes:
1. Adjust expectations. 4-5 miles is my sweet spot in the summer because anything longer than that seems to wear me down. Sure some days (usually on weekends) I run farther but that’s normally decided day-of. I have no issues bagging a run altogether if the weather doesn’t comply. Could I run on the treadmill? Yeah, but I don’t always want to.
This also goes for pace. I feel more sluggish in the heat and my pace “suffers.” I don’t run with a watch and sometimes forget to start my Run Keeper but I can still tell my pace is slower than in other months. Not a big deal to me. Part of my marathon training always occurs in hot months and during that time I keep my adjusted expectations in mind. You can’t have speed + distance in the heat all at once 24/7. At least I can’t.
2. Catch the worm. Run early. I’m always shocked when I see people running at noon in Florida. I understand that might be their only free time in the day but seriously, running in the heat is not a badge of honor. Run early in the morning or late at night. In the summer I prefer to finish by 9 a.m. at the very latest.
Sunrise run on my beautiful Bayshore
3. Look the part. I think I’ve gone running in a sports bra twice in my life but both times happened in the summer because nothing else felt good on. I typically wear spandex shorts and a dry-fit/wicking tank top or shirt. Save cotton t-shirts for indoor workouts.
I also recommend wearing a hat and sunscreen. I’m writing this to remind myself to wear a hat and sunscreen.
My face was the color of my hat.
4. Hydrate it up. My relatives visiting last week commented how much more water than normal they drank while in FL because of the heat. They didn’t do any outdoor running! Heat + running = even more fluids. Not all at once, though! I *try* to plan my routes to have a water fountain at least every 15 minutes. Just a quick sip (not too much to slosh around my stomach) and then I replenish with coconut and/or regular water after. *This is just for shorter runs. For a longer distance I would carry coconut water with me.*
5. Run with the shade. Some of my favorite runs are through neighborhoods and I just follow the shade. If there’s more shade down one street, I turn that way. No set destination or path. Trees and breeze (if you have any) help a lot.
I’ve come a long way since by days of summer cross-country practice at 4 p.m. on paths with no shade or breeze. I think if I can handle that, anything I do “correctly” now will make my runs that much better.
Running in the heat is no doubt TOUGH but timing your runs right and properly fueling definitely helps. I have yet to run in a sports bra besides on the treadmill, since I always dress light in the summer anyway. Although it might help with getting somewhat better of a tan than I am getting with some of my tanks right now haha.
Brie @ Lean, Clean, & Brie recently posted…Quinoa, Chickpea, Avocado Bowl
Haha I like how you think. I have awful tan lines already and summer has barely started.
I don’t think I would ever run in a sports bra.. I just wouldn’t feel comfortable! Heat doesn’t really bother me much after I get used to it (usually takes about 5 workouts). I run in the mornings most of the time, but if I sleep in or need to do a longer run I’ll go after work! Yesterday’s track workout was in the 85 degree heat, so I feel you on all these points!
It takes about two weeks for me to mentally and physically adjust to the heat. One summer I went to a group track practice at 7 p.m. and I don’t remember it being too hot out. But I had to time my eating around it so that was tough ;)
I am posting something about dealing with the heat next week too because it seriously takes some getting used to!
Lauren recently posted…Rock ‘n’ Roll DC Half Marathon 2015 {Race Recap}
I alternate days with indoor and outdoor workouts when I’m getting used to the summer heat. That way I can prevent a total burnout (literally and physically haha). Can’t wait to hear your tips…could always use more!
Love the part about adjusting expectations… that definitely seems necessary in such a hot state. I feel like I would never run if I lived in Florida because I don’t like running early or late in the day. My favorite time to run is late morning (10 or 11) or afternoon (3 or 4). I’m sure it would be deathly hot there at those times. My face turns into a legit tomato too!
I LOVE running around 10 and 11 but it’s been a while since that happened. I like having a leisurely breakfast and then working out.
I’m pretty sure I’d go in a sports bra and I’d need some good water bottle hand holder or something! But going super early I think is key!
Rebecca @ Strength and Sunshine recently posted…Triple Chocolate Doughnuts
I agree! Beating the heat is my go-to tip.
Great tips Emily! I’m such a weanie in the heat. I think running early or at sunset is the only way to go in the summer. I also always forget to put sunscreen on which is no bueno so thanks for the reminder.
I totally understand why people would run with a sports bra but it’s not my jam.
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I can use all the sunscreen reminders I can get. My running tan lines are awful in the summer. Yeah, running in sports bras isn’t my thing either.
AH I have a half marathon in August in San Diego, which means I have train in the dead of summer in Houston…WTF was I thinking??? It’s going to test me and I am going to be up really early to do those runs. That and I’m going to practice a lot of patience! Great tips friend! xoxo
She Rocks Fitness recently posted…Recent Eats + Product SHOUT OUTS
Oh the things we do for running! When I sign up for races I momentarily forget that the months spent training are going to be billion degrees. It’s worth it in the end. After a shower and cold water at least ;)
Ahh, same problem here in Texas. I think getting out early helps — I prefer it that way anyway! :)
Emily @ Sweets and Beets recently posted…See It to Believe It: Best Deals Ever
I prefer running early too. Best way to start the day!
i have never run in sports bra i just dont have the body for it…..plus i need the shirt for wiping off sweat on my face !!! These are good tips. i also adjust my expectations. its a bummer because the heat affects me more than my boyfriend. for example tonight after work he wants to run 10ish miles. its not going to be super hot and we have a shaded trail but he will be so much better than me in the heat. we just dont have the ability to do a long run over the weekend so what can you do ! he will make it to the trail before me and i told him to go ahead and start and go out a mile or 2 without me and come back : )
I need my shirt to wipe of sweat too! And use it as a tissue occasionally haha ;)
Good for you for doing what you can when it comes to your long run. Fitting it in after work must be tough but it seems like you have a good plan. And it’s great to have a running partner!
Yes, it is SO important to be smart about running in the heat, especially here in Florida. I definitely make sure I’m well hydrated during training. So important!
My group runs EARLY. By that, I mean we run as early as 4am at times just to get long runs done or almost completed before the sun comes up.
Shannon @GirlsGotSole recently posted…Running to Finish Breast Cancer
I need to find a group to run that early with. I would probably go earlier then I do now if it wasn’t for the whole safety/running alone in the dark issue ;) You’re doing it right!
Running in the heat is very challenging, but you’re right- it’s the humidity that really kills! I am trying to get back into running outside but I haven’t been motivated because of the heat, but your post motivated me to give it a shot. I love the view from Bayshore! If it was closer to me I’d drive there every morning for a run.
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It’s feels like a treat to run on Bayshore. It’s a drive from my house but I do it often just for the view!
I used to run late at night, but since I actually have to get up early every day for work now, I think I will try running in the mornings this summer. (Once I move and can actually go to bed early, I’m hoping I’ll do better with this!) I’m jealous of how many drinking fountains it seems like Florida has!
Rebecca @ MyEagerFeet recently posted…Jog into Spring 5K Recap
Tampa has tons more water fountains than Miami, at least in the areas I run. I plan my routes along the water fountains because I’ve learned the hard way that I need them. It takes time to adjust to morning workouts but I much prefer them!
I wish I could run in a sports bra but I am too self conscious haha. There have definitely been time though where I’ve been close though! I have to run early, mainly because I do not handle humidity well. If I have to run later in the day, I just always try to bring water with me. The heat and humidity usually cause my runs to slow down, and just like with anything, a 2-3 week adjustment period needs to happen before I can feel normal again. Hope you have a great weekend!!
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Exactly…2-3 week adjustment period is necessary. I have to really really adjust my expectations during that time.
When i see people running at any time past 9 am during the summer, i just shake my heads. that’s literally a death wish right there.
I alwayssss run in sports bras. i’m super comfortable in them and super uncomfortable as soon as I start to sweat and i’m wearing a shirt (and i sweat a loooooot).
Beverley @ sweaty&fit recently posted…Matcha Smoothie Bowl
Exactly! I don’t get why (and how!) people run in the dead heat.
I love the practicality of your post. You are not advising anything dangerous and you are realistic in your goals! I am impressed that 4-5 miles is your sweet spot. I would love to get there with my running, but I struggle to hit three miles on a good day! It’s all a journey, and I am sure I will get there soon. :)
Julia @ Lord Still Loves Me recently posted…Thinking Out Loud: May 28th, 2015
Hey, any distance is a good distance in my mind. Summer is a great time to start running because we typically have more time than in the school year, but the freaking weather makes it a challenge!
Thanks for the great tips. I don’t run due to breathing issues but I’ll have to apply these to my daily walks!
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