Running Smart in the Heat
Hotter and more humid conditions are right around the corner, and they can create some of the most challenging situations when it comes to how weather impacts our training and racing. Training during the summer can be especially tricky when preparing for a fall race. It’s important to approach the season with realistic expectations. Let’s take a look at a couple of common mistakes and how to avoid them!
Ignoring the need to adjust workouts and paces for heat and humidity
It’s a fact: you will train and race slower in hotter conditions. There’s no escaping it. It’s critical to keep this in mind when planning and evaluating your results. Let’s break it down.
Our body temperature is normally 98.6°F. When running, even in cooler temperatures, our internal temperature rises. Initially, this increase enhances performance by improving blood flow to the muscles, but once our internal temperature exceeds 102°F, performance begins to decline. At this point, the body can no longer cool itself efficiently and redirects blood to the skin to help with cooling. This reduces the amount of blood available for the muscles, making it harder to run at the same pace. This is also why running with a fever is not recommended.
Considering all of this, it’s important to be realistic about your training and race performances. Heat and humidity may be unavoidable, but slower times are not a sign of poor fitness—they are a physiological reality.
Not prioritizing proper recovery
Recovering properly during the summer is a challenge and, if neglected, can lead to overtraining and poor race results. The main reasons for decreased recovery are lack of sleep, increased non-running activities, and fatigue buildup as the body works harder to keep itself cool.
Let’s break this down further. How does summer impact sleep? Many runners wake up earlier than usual to beat the heat, which results in less overall sleep. While this is a smart strategy, it also means adjusting bedtime accordingly. If possible, incorporating short naps can also help.
Another factor affecting recovery is summer activities. Many people travel and spend more time outdoors, which can add stress to the body. Being active all day—especially in the sun—will impact performance the next day. This doesn’t mean you shouldn’t have fun, but it’s important to factor these activities into your expectations. Unless you spend the entire day in air conditioning, your body will use energy for cooling that would otherwise be available for recovery. Even a small disruption in recovery can set you back, which is crucial to keep in mind if you’re training for a race goal.
Final Thoughts
Even weekly mileage can be affected by summer conditions. If you’re feeling worn down, consider adding an extra recovery day during the week. A down week now and then can also help you stay ahead of fatigue. This allows time to catch up on sleep and enjoy summer activities without derailing training.
By keeping these factors in mind, you can train smarter, avoid frustration, and prevent overtraining during the summer months.