This week summer arrived with a vengeance. I don’t think we had any feels like 100*+ days, but I know that one day had a feels like of 98*. Seriously, Virginia, no need to be precocious. We do not need August weather in June, thank you very much. But we all know that the heat is coming and will be here to stay soon. It’s pretty much always hot in Virginia in July and August. After living here 30 years (holy cow, how did that happen???), I still complain about it, but I know how to deal with it.
Buy the tank at District Line Co (not an affiliate link)
Since I’ve given tips for running in the heat and tips for planning your runs in the summer previously, now I’m going to tell you what not to do. Want to know how I know what not to do? Because these are all mistakes that I’ve made, most of them more than once. Learn from my stupidity.
- Don’t forget the sunblock – I am seriously the fairest of the fair. My untanned skin is fish belly white. Not only does forgetting the sunblock cause weird tan lines and increase your risk of skin cancer, it also can be seriously painful. Places I’m most likely to not cover well enough: my cleavage and the tips of my ears.
- Don’t do a long out and back – It’s tempting on a hot day to use an out and back as a way to force yourself to run the required number of miles. Don’t do it! Or at least make sure you have a bailout option. (And money and/or a water bottle.) That two mile walk when you just have nothing left in the tank because the heat sucked it all out of you is not the one you want to take.
- Don’t go without water – Take that handheld or make sure you have water options on your route. Flirting with dehydration is just stupid. And if you are a salty sweater, consider an electrolyte option. (And make sure to get some electrolytes when you get back…)
- Don’t overdress – My yard is super shady, so I often walk out the door and think it’s not that hot. A half block later, I’m reevaluating that thought. Anything over 60* means a tank top for me and over 90* means I’m likely to remove that and run in my running bra. I don’t care if people see my squishiness, but I do feel bad about the blinding glare of my untanned abs. So far no drivers have crashed due to the light reflecting off my belly, but it could happen…
- Don’t obsess about your pace – There are plenty of charts out there about what the heat and humidity do to your pace. Believe them. While I don’t completely stop doing hard workouts in the summer, I try to rely more on perceived effort. If I’m trying to do speedwork and I feel like I’m putting in a hard effort on a hot and humid day, I don’t freak out if the pace is not what I wanted. Sometimes you just have to listen to your body.
Bonus: Don’t go to the beach the day before a half marathon. Yes, I did that the day before my very first half marathon. Let me tell you that running dehydrated was not the most pleasant experience ever. I don’t recommend it.
What are your summer running tips? Do you brave the heat or hit the treadmill?
I’m linking up with Running on Happy and Fairytales and Fitness for Friday 2.0. Check out the link up for lots of summer running advice!
Yesterday’s steam bath reminded me of what it’s really like to run in the summer. It’s been hot and I’ve been all cocky about heat tolerance; yesterday the humidity was off the charts and it was a whole new ball game. Yikes. My goal was not vomiting.
Yesterday’s steam bath reminded me of what it’s really like to run in the summer. It’s been hot and I’ve been all cocky about heat tolerance; yesterday the humidity was off the charts and it was a whole new ball game. Yikes. My goal was not vomiting.
I am already dying with the humidity this year. I don’t remember it being this hard. I agree you have to stop worrying about pace which is of course easier said than done
Ooh #5 is important. I think I started my post with the same sentence!!
Oh, I brave the heat (with realistic expectations). I can’t imagine running on the treadmill, while looking out the window at a bright and beautiful (if hot) day.
Don’t run hungover during the heat. That is just cruisin for a bruisin!
I feel you. Our overnight low last night was 76. My runs on days like these are wogs at best. Or on the treadmill. Love that tank!
Yes to the overdressing part! I’ve learned that it’s better to be a little cold the beginning of your run than to overdress and be too hot for the length of your run!
I definitely brave the heat and humidity, but just plan ahead. I’ve got my routes down for my long runs, strategically planned so I can fill my liter water bottle every 5 or so miles. I also pre-hydrate before those runs.
YES YES YES to not worrying about pace. Too many people focus on pace too often. It drives me batty! Heat = run by effort.
Great tips – all of which I do. Sunscreen is so important – no one needs a burn. I often go really early to avoid the heat of the day or run on my treadmill with the fan on me!
Oh no my Summer running course is an out and back. Looks like I will have to change that. But you are right I have walked back to the Start more than once.
Salt tabs are my savior in hot weather!
I didn’t think about not doing an out and back. You never do know when it’s stupid hot out. Thanks for the tip!
Obsessing about the pace — that always gets me! I guess I’m just obsessive that way. 🙂
I would add don’t forget the sunglasses! Our eyes get damaged by sun, too.
I’m there with you with the fairest of the fair. My dermatologist even said how fair I am. I have a checklist for sunscreen so I don’t forget places, and I do make sure to get my ears. I wear hats, but my ears aren’t covered by those.
Oh, I made that long out and back mistake during this last training cycle and you’re right …it sucked! And I did have to walk the last two miles and I felt totally broken. After that, my long runs were 2 mile loops bringing me back to my house for water and cold towels every 2 miles….this was boring as heck but much more successful. 🙂 Great tips!
I SO need that tank top! Yes sunscreen is mandatory, I have already burnt the top of my head and it looks like I have a bad case of dandruff…………. and you are so right about the pace. I thought i was doing well this morning….. 12minute miles- I can live with it!
#5 is key. Running during the summer is a huge mental challenge, but we all need to remind ourselves that hard work during the summer will help us push ourselves that much faster in the fall when the heat and humidity die down.
Great tips!!! We have trails near me that have cold water every two miles or so, it is pretty awesome!