Friday Five – Five Tips for Summer Running

Happy hot and humid Friday!  The height of heat and humidity has hit the DC area, as mid-week we started to see “feels like” temperatures reach triple digits by mid-day.  Add high humidity to that, and its been quite unbearable outside.  And looking ahead at our current forecast, it doesn’t look like our heatwave will be ending anytime soon.

Just because its hot and humid doesn’t mean that training can go to the wayside though.  Before we know it, the fall will be here, which means that fall racing season will be upon us, so keeping up with training during the hottest days of the year is a must.

How can you make sure that you’re staying safe even when trying to train during the height of the summer?

summer running

1.  Run early, before the sun comes up and/or before the temperature gets too hot.

2.  Slow your pace down.  While it might take you a bit longer to complete a planned run, slowing down while help keep you from overheating and/or overexerting.

3.  Increase your water intake.  The heat and humidity will cause you to sweat more, making it crucial that you drink extra water.  And don’t just drink water before and after your run.  If you’re headed out for a long run, make sure that you bring water with you.

4.  Find shaded trails to run on.  By avoiding running in the direct sunlight, you’ll not only be able to better protect yourself from getting sunburnt, but the shade will also help keep you cooler.

5.  Don’t be afraid to take your run indoors.  There’s no shame in running on the treadmill in order to combat the heat, especially when the humidity is also high.

QOTD: What tips do you have for summer running?

As always, thank you to the DC Trifecta Bloggers (Courtney from Eat Pray Run DC, Mar from Mar on the Run, and Cynthia from You Signed Up For What?!) for hosting the weekly Friday Five Link Up.  Be sure to check out their posts as well!


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28 Responses to Friday Five – Five Tips for Summer Running

  1. Yesterday our “feels like” temp was already 90 degrees by 7 am. It’s ridiculous! I try to stay on shaded trails. Thank goodness there is a wooded path near my home!

  2. All good tips! I think slowing down is the best way to embrace summer running. But easier said than done, right?

  3. I’ve started taking a cool showers before races in the summer, it cools your body temperature down and relaxes you.

  4. I have had tough time out there the past 2 weeks!

  5. Luckily I have a treadmill, because right now, circumstances are preventing me from running early.

    I recently read that drinking a slushie before heading out can help — haven’t tried that myself.

  6. I just did a similar post yesterday – the heat and humidity in NYC has been INTENSE too!

  7. I’ve been relying a lot on the treadmill this summer. Not ideal, but I can’t do speedwork in this heat!

  8. I do #s 1-4. My run Thursday was brutal. Today was much better. It comes and goes, lol!

  9. Christina says:

    Ugh, the DC heat is really hitting me this week! And with the WMATA mess, I’m going to be running back from work at least 3 days a w eek in the next surge. A hat/visor/sunglasses are definitely essential for me in the summer. And remembering sunscreen.

  10. Karen :0) says:

    Yes and yes to all of the above! Great tips! 🙂

  11. Carmy says:

    I’m all about shady trails in the summer!

  12. Great tips! Although in Florida for some reason the afternoon tends to produce better running because, believe it or not, the humidity is less!

  13. Pingback: How Pulse Points Can Help You Stay Cool While Running - Fruition Fitness

  14. Pingback: How I’m Staying Motivated to Train During the Summer | From Dancing to Running

  15. Pingback: Friday Five – Where I’m Looking Forward to Running this Summer | From Dancing to Running

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