Happy Friday everyone! Today I’m linking up for Friday Five 2.0 with Rachel from Running on Happy and Lacey and Meranda from Fairytales and Fitness. Today’s topic is summer workouts.
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.
Be Flexible
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.
This has been me on more than one occasion…LOL
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?
Im a morning runner so I can usually avoid some of the heat, but alot of times the humidity is still there! I don’t have a treadmill, so if Im gonna run it will be outdoors. It helps to plan head and make the hottest days my rest or cross training days.
Yes – the humidity! Sometimes that is worse than the heat to be honest.
Summer running is one of those things I have a love/hate relationship with. I love the warmth (and the clothes!) but oh, it can mess with my pacing! I’ve got that hot half in July, the RnR Chicago, so this should be interesting. I’ve got those run/walk intervals tho!
Definitely – I love the fact that I can wear less clothing, but HATE the heat. This is why I love Fall running 🙂
Like Wendy said above, I also have a love/hate relationship with summer running. Since I am not an early bird runner at all, I have to adapt my expectations but just keep moving forward
Totally understand. I’ve always been a morning person, so I guess I am lucky in that respect.
I’m looking forward to some night running this summer!
I wish I could do night running but by 8pm my couch looks so cozy, lol
LOL on that first meme – so true! When I was in Miami last summer I definitely opted for the TM to escape the humidity.
Oh yeah, the humidity in Florida is brutal!
This morning it was 90% humidity – at 5:30 am when I left the house to run! By the time I hit mile 2, I knew I wasn’t prepared, and my 4 mile run turned into 3. I hated to cut it short, as it is on my training plan, but I also knew it would be bad to push through it. Had to listen to my body!
I can’t believe it was that humid that early in the morning! Definitely smart to listen to your body!
No treadmill for me! I’d rather get up at the crack of dawn (or before, probably) than suffer any miles inside. Not a treadmill lover obviously. ?
LOL I understand! I think that runners either love or hate the treadmill. There is no in-between!
Hot days are when I pay special attention to my heart rate. You’re so right: you’ve gotta let pace go out the window when it’s hot/humid.
Definitely! If not, you only end up paying for it later on in the run.
I love summer running. I usually run later when it has cooled down or early on the weekend. No TM for me!!
runners either love or hate the TM, LOL!
All great tips! I’d love to get out early, but find myself too busy and distracted to get out any time before 11…working on changing that! I didn’t get out until mid-day yesterday, and it was so warm, I decided to walk the whole way. I was just happy I got my 5 miles in!
I know a few runners that get in their runs during their lunch break. I’m always in awe of them because I know how hot it is during lunch!
I don’t mind the treadmill either, and it’s definitely my friend on super hot and humid days 🙂
The TM is my best friend in the summer and when there is snow on the ground in the Winter lol
Great tips!!
I am a total night owl, but I have never ran after 9 pm! I wonder if I would be all buzzing with extra energy afterwards!
That’s another reason why I don’t think I could run at night – it would probably keep me wide awake!
I try not to do any summer races for many of these reasons. It can just be too hot and humid. Somedays the humidity can be cut with a knife! But, I DO love the tanks and short running weather for sure!
I’m the same way – I love wearing less clothing because winter running clothes can feel so bulky sometimes.
You and Rachel are both stepping on my toes regarding that early morning business 🙂 I am just so not a morning person but I hate running at night after I’ve eaten. Lately, I’ve been heading out around 8 am and that’s just too humid and hot down here in Mississippi. I’m going to have to make some changes until it cools off though.
LOL, I totally understand! I guess I’m lucky because I am a morning person by nature. I don’t run at night for the same reason – I think it would be hard to run on a full stomach.
Wow! 14 miles? Mine is 8. And that was a long time ago. Didn’t have to do anything over 6 miles this year.
I’m also a morning person — I’m in bed by 9 pm (often a bit earlier).
Yup, 14 miles, but it wasn’t by choice! It was pouring rain outside and I that was my last long run of my marathon training cycle so I had to do it, lol.
As you probably know, I’m kinda of on the polar opposite with summer running LOL I don’t mind the heat, but I know “hot” runs will not mimic “cold” runs…and that’s kind of a nice break (for me). I don’t feel the pressure to PR a race and walk breaks have a lot less guilt behind them. I wish I had a bit more fondness for the ‘mill, but it’s just too much work for me with my long legs (that’s my excuse & I’m sticking with it).
I wish I was more like you when it comes to summer running. I dread it so much lol
I just run nekid 😀
LOL if only that was an option
I feel like when I read your posts I could have written them. 🙂 Why do we think so much alike?! Love it.
We were twins in another life, LOL 🙂
I will be spending a lot of time pool running now that I just found out I have a stress fracture in my foot. So that should help cool me off!…
Oh no 🙁 I’m so sorry to hear about your stress fracture but I hear that running in the pool is a great way to maintain your fitness levels while injured!
I have to run in the evenings here… the humidity seems a lot worse in the mornings. Although, since we just got a gym membership, that treadmill may call to me for some runs 🙂
We sometimes have the same issue here with the humidity!
So not a fan of summer running, but it’s the only way to get to fall racing which I love! I try to get out as early as possible to beat the heat!
This is so true. Fall marathon PRs are made in the summer, thats for sure!
I haven’t been on a treadmill in years, but I remember being told that towel trick. It so didn’t work for me! All it did was make me focus even more on the time and get totally in my head. lol.
I tend to be a morning runner, but in the summertime, I have to run early even on the weekends. That’s harder to do because I also like to sleep in. hehehe.
LOL, the towel trick and good music is what gets me through on the treadmill!
I also run on the treadmill when it gets to hot. But I also try to run early in the morning or late in the evening but if that does not work then treadmill it is.
Me + Summer Running = Sad face, lol. For my long runs I always try to get out as early as possible to beat the heat
Great tips! I think flexibility is the key. Here in Florida I have found the best time
To run is right after the afternoon thunderstorms
I think you definitely have to be flexible when running in Florida – the humidity can be so bad!
Yes to all of these, especially slowing the pace down. Its very mentally difficult to do that, but just keep reminding yourself that you’ll see your pace speed up again in the fall.
Definitely mentally tough to run slower, but I think our bodies thank us for running smart!
Yes, allowing your body to naturally slow down and giving yourself grace to not get upset about the pace is so important.
I care less about pace now and care more about getting in the distance.