I’ve been pretty clear on this blog and social media that summer running is definitely NOT my jam. Thankfully I only have to suffer through it for a few months, but sometimes I have to modify my runs if it’s a particularly hot and humid day outside. Here are five ways I modify my summer runs.
Early to Rise
Are you a morning person? If so, that’s great! If not, the summer heat might make you a morning person, lol. There’s two advantages to early morning runs. Not only do you get your workout completed early in the day, but you also get to avoid the sun. If you opt to run before daylight, just make sure that you are visible to runners, and run with a friend if you can (for extra security/safety).
Running After Hours
On the flip side, you can also run once the sun is down, usually between 8-9pm. I’m a morning person, so night running doesn’t work for me, but it’s a feasible option for many runners. You can eat dinner, spend time with the family, put your kids to bed, and then go out for a run. I’ve also heard that it’s a great way to run off stress after a long day. Same rules apply for early morning running – be visible and run with a buddy if you can.
Look at the weather for the week when planning your workouts. If you usually run on Wednesdays, but the temperatures are much cooler on Tuesday, switch your running day. You can always go for a bike ride, do weight training at home/the gym or take a class (like barre, yoga) on the warmer day of the week. You have to be flexible to get through workouts in the summer heat and humidity.
Slow Your Roll
This is probably the most important thing you can do when modifying your runs in the heat. The general rule of thumb is to slow down 30-90 seconds per mile when running in heat and humidity. Not only will this help you conserve energy, but it will also help to ensure that you can complete your workout. It’s horrible when you’re in the middle of a run and you have nothing left in the tank. Trust me, I speak from experience!
Your Friend, the Treadmill
More power to you if you want to run in 95 degrees, but I’ll take it to the treadmill. I’m one of those rare runners that doesn’t mind the treadmill (my record on the treadmill is a 14 mile long run). If it’s between me melting in the heat and possibly passing out from dehydration, or doing a run on the treadmill, the treadmill will win every time.
Not a fan of the treadmill? Here’s a trick – cover the time portion of the treadmill with a towel. That way you won’t focus on the time and you can just focus on the run. A really good playlist helps a lot too!
Working out in the summer can be difficult, but I hope these tips are helpful!
How do you modify your summer running and workouts?