5 Tactics to help you Survive Summer Training
5 Tactics to help you Survive Summer Training
- Adjust your expectations: if you are out for a long run and it is 30⁰C with 50% humidity, be willing to give yourself a bit of a break. A study published in Medicine & Science in Sports & Exercise shows that even in temperatures ranging in the low twenties, top elite athletes can see full marathon times averaging four minutes slower, that becomes ten plus minutes slower with temperatures over twenty-five degrees Celsius. Those are elite athletes, so for the average runner, these numbers could easily double. So don’t take it personally. Just slow down so you can finish your session without a case of heat stroke.
- The more you do the more adept you become: Instead of avoiding heat training, doing it continually will help your body adapt. Don’t just stop running because it is hot; the more you do the better your body will do coping with it. That doesn’t mean that you shouldn’t try to beat the brunt of the heat whenever your schedule allows. Start early or start late – a morning or evening run will help you avoid the highest of the day’s temperatures and help you get the most out of your workouts.
- Location, location, location: When I take my lunch time runs, it is markedly cooler when I run on the path that circles a community water feature. The piles of shady trees and the lighter coloured asphalt also help to ease some of the direct and reflected sunshine from draining too much of my energy stores. As much as I love the path that runs along a busy street, the lack of shade and black asphalt can be a real killer.
- Give Pre-Cooling a go: A study published in the Sports Medicine journal suggests that athletes can see an average 3% improvement in hot temperatures by actively lowering their body temperatures before a run. Try prepping for your run with cold beverages, cold packs on your body and maxing out on the air conditioning before your training session.
- Cover up: Sporting sunscreen during your run will actually help to keep the temperature of your skin lower which will help you regulate your body heat. Light breathable pieces will help keep the sun at bay as well as something to keep the heat off your face. Just ensure you select a light breathable hat or a visor to allow your head to release heat.
For tips on hydration while exercising, check out How to Properly Hydrate for Summer Running.