Follow the Dress Code
Heading out in the summer in cotton t-shirts and baggy shorts are a surefire way to make your 5 mile run quickly turn into a dreaded, hot and sticky 2 mile run that leaves you feeling frustrated. Make sure that you update your wardrobe to include tanktops and running shorts with a wick-away or cool-dry material that will keep the sweat off your body. Given that we all sweat at different rates based on our body mass and body types, one of the best things you can do for yourself is dress appropriately for that summer sun.
HYDRATE All Day
It's critical not only to hydrate post-workout but also before and during if possible. Add a couple glasses of water to your morning coffee routine and you'll find that not only will it rev you up for your run, but if it's cold enough, it can also successfully cool your core body temperature. The cooler you are prior to your workout, the more successful you will be at beating the heat. If you're running, plan a route where you can hit up a park that has a water fountain. Bring a couple bucks with you to hit up a gas station mid run and grab a bottle of water or some gatorade to replace the electrolytes you'll be loosing. Don't forget to hydrate after the workout as well. If you're workout is longer than an hour, supplement with electrolytes to ensure that your body will retain all that liquid. For every hour of activity on average our bodies can loose up to 1 lb. Balance your water loss by hydrating with a minimum of 16-24 oz. of water plus electrolytes to keep your body running optimally. Happy drinking!
Build Up
To adapt yourself to the heat make sure you slowly build yourself up. Sometimes there is a need to cut back your distance or time of being in the sun by more than half at first and then gradually week by week add one more mile or another 15 minutes of being in the sun. Don't expect to be at your current mileage or workout time when the temperatures take a turn for the 90's when you were used to the 70's. Your body is requiring much more energy and effort to keep itself cool and tires much more easily. Track your progress over the weeks and get outside every day until the the 90 degree heat is a piece of cake. Adaptation takes practice and patience!
Stick to the Shade
If you ever noticed how extreme the temperature is next to blacktop then you know what I mean when i say without exagerattion that the temperature can jump by 10-15 degrees creating an unbearable run. Stick to the side streets, check out some local trails, jog through some scenic neighborhoods or do your park workout in the shade by the trees. Sometimes the sun is unavoidable but if you can dodge it for a workout why not?
REST DAYS
Incorporating rest days in your weeks is just as important as your training days. Remember-you will get stronger, faster and more adapted to your regimen during rest periods, not from training harder! So give yourself a break. Ensure that you are resting plenty after a long hard workout and you'll reap more dividends than a savvy shareholder in the end.
