Runners often love to keep a routine. In fact, many of us are downright stubborn. Most of the time, like the last few miles of a marathon, this is an asset. However, in the warmer months, the conditions may dictate the need to make some adjustments in order to keep your training on track for your fall goal race. Sometimes, being willing to adjust can help you make the best of an admittedly less than perfect set of conditions, and provide a great opportunity to learn that you can succeed even if you have to deviate from your plan just a bit
Be prepared to consider running at other times of day
Perhaps you squeeze in your run at your lunch break or at the middle of the day. Although that may usually provide your best time to run, consider planning ahead, at least on your harder days, to run in the early morning or evening. Yes, there are benefits to training in the middle of the day to late afternoon vs early in the morning, but the amount of performance benefit lost by training in 95 degrees with 90% humidity is far greater than the impact made by training in the early morning before the sun is overhead or in the evening when it goes down. Plus, this is also the exact time of year when many runners are beginning to take on new training challenges related to their fall goal races and are vulnerable to a bad day or two if the conditions are not conducive to a strong performance. If your work/ family schedule doesn't allow this temporary change on a regular basis in the summer, look ahead on your schedule to a few of the most rigorous workouts and do everything you can to protect a favorable time of day in which to complete those at least.
If you can't switch the time of day from when the sun is directly overhead, you can also.....
Be prepared to consider running in different venues
Yes, your workout sheet may say "Track," but oftentimes the temperature of a track surface can be several degrees warmer than the surrounding areas. Use your car odometer or handheld GPS to measure out your track distances on a bike path or safe road, preferably one that offers a stretch with a bit of shade. Yes, the surface may be a bit less perfectly flat and reliable than the track, but you will ultimately feel better the closer you can come to a reasonable temperature in which to complete the workout. Run along a street with more intersections (being careful and paying attention to traffic) that offers shade. Run the same short loop twice where you might otherwise do it as part of a longer loop that includes much more exposure. Do what you need to do to accomplish your workout, and allow yourself to be able to recover and come back well the next day. Come race day this fall, you'll be glad you made a less scenic, but safer choice.
Many gyms will offer trial memberships, or reasonable prices for a month or two in the summer. Take advantage of these and get on a treadmill. Some runners are diehard outdoor runners. However, consider how pleased you will be to run at the right pace, particularly with the luxuries of a water bottle and towel that you do not have to hold yourself, potentially a TV to watch your favorite team play, etc. You're not a wimp if you go inside to run on a treadmill! You are an athlete that is prioritizing your performance and wants to feel good doing it.
Plan your running around fluid intake
Many of you know to hydrate, before, during, and after longer runs. However, there is no time of year where it is more important than the summer. Before you head out on your normal route and in addition to your normal plans, which may include bringing along a water bottle or camelback, consider adjusting slightly as needed to incorporate parks with water fountains, and vendors or convenience stores that won't mind you buying a quick bottle of sports drink with sweaty dollars pulled from your shorts pocket, etc. During these months, you will need significantly more fluids than normal, and because you should be in the habit of taking them before you are really parched, you are going to need to plan for a larger amount of intake and at more spots along the way. In addition to drinking, plan to splash water on your head and neck, and other key cooling areas like the back of your wrists and knees. Don't get caught out! Finish strong because you have been hydrating the whole time.
Wear light colored, breathable fabrics
Although another simple step, it bears reminding that lighter colors absorb less heat, and breathable fabrics will help keep you, if not cooler, then less hot and sweaty. A hat or visor and sunscreen are key also both to avoiding the immediate problems posed by a sunburn as well as long term problems. Stay consistent! Plan ahead for the day. Bring bodyglide and/ or an extra pair of socks if your sweaty feet tend to cause blisters or too much slipping, and a shirt for afterwards so you aren't sitting in your car dripping and sweating. It is amazing how much better you will feel if you take care to attend to your attire.Generally, we think of winter as the harshest season. Often, summer actually provides the greater challenge because we tend to forget how severely the temperatures can affect us. In addition to the above, it is important to note that all these steps are important both for your training as well as to avoid heat stroke and non-running related serious heat/ sun ramifications. Take pride in your training, but not so much that you are not willing to adjust and be flexible if the conditions are unsafe.