Here are past tips: here, here , here , here, here and here.
Training through the summer can not only be grueling, but down right dangerous. Here are some tips to train safely and as comfortable as possible in the hot summer months.
- Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F ( every 2.5C above 14C)
- When the temperature is over 70F (21C) you may take a 5 minute “cold shower break” every 25-30 minutes to keep cool.
- Try to complete your run before the sun rises above the horizon.
- More frequent walk breaks during hot weather can lower body temperature increase. If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26C) drop to 60 sec run/30 sec walk or 30/30
- When you start to heat up more than normal, take a longer walk in a mall or indoor AC building
- Pick shady courses on hot days.
- Don’t wear a hat! Pour water over your head
- Have an indoor alternative—treadmill, etc
- Run in the deep end of the pool, using a flotation belt
This summer I have been taking it pretty easy and listening to my body by going slower and taking more walk breaks. Even though it makes me feel like I am not improving, I know when it is cooler in the Fall, I will see gains. It has been very humid around here and the humidity seems to have finally broke! Let's hope it stays that way through the Disneyland Half.
What are some of your warm weather tips?