Summer Running!

Holy Cow!!! Is has been super hot lately. I ran in the Ironton Memorial Day 5K yesterday and at 8:00 AM, the heat was brutal.

That race and the heat had me thinking. What do I need to change in my daily routine in order to have a successful summer of training? Honestly, I was still on the winter plan and my running has been a little more uncomfortable because of it.

Last week, when the hot weather hit, I was lucky enough to be assisted on a 10 mile run. I was running with a high school athlete who had a support staff stopping every 1.5 miles and giving us water. The temperature was 85' and humid with no clouds in the sky for the sun to hide behind. It was super tough but the water stops made it much better.

I know what you are thinking, you don't have a support staff (neither do I really, unless I run with that young guy more often!), so what am I to do to make summer training a little easier. Here are a couple of recommendations:

1. Wake up and go run - I know I will do most of my summer runs in the morning, real early. I plan to be out the door before 7:00 AM. There are many advantages to getting out there before the sun heats the earth. Normally, the humidity is little lower and the sun is not quite as strong. Also, running in the cool temperatures of the morning can allow your body to recover quicker than running in the heat of the late summer afternoon.

2. Hydration - Start your hydration the minute you wake up! Pound a very tall glass of water as soon as you wake up. You do become dehydrated throughout the night and this simple task first thing in the morning is a great way to start your hydration for the day. I do not recommend drinking till you feel full all the time, that is just too hard. Just try to make a conscious effort to hyrdrate yourself before and after your workout.

I like to run at the Barboursville Park and with the new water fountian out by the soccerfields, I have been able to replicate the water stop every 1.5 miles or so. I start by going around the lake, then out the newly paved road to the soccer field, run a little more and then back around the lake. This gives me the opportunity to hit many water stops throughout my run. Just two quick gulps is all you need, any more, and you might cramp with too much water.

3. Clothing - (or lack of) If it is super hot, I am going out in just my shoes and shorts. However, if you are more modest than I am, I would stay away from all cotton! There are many great blends of fabric that work well in the heat and wicking away moisture from the skin.

I hope this helps and everyone has a great summer of running!!