Summer Miles
Ahhh summer training, the best and worst of times. If you’re anything like me, you have a love/hate relationship with this block of the year. On one hand, your fall races are coming up, and it’s exciting to have a goal on the calendar. Plus, there’s nothing better than an ice-cold drink post-sweaty run (gotta train for our famous post-race celebrations too, right?!). But on the other hand….Heat! Humidity! Bugs! Feeling extra slow! There can be quite a few not-so-fun factors with summer training. We decided to round up our best training tips now that we’re fully into this season to help you get the most out of your summer runs and workouts. And don’t forget, summer miles bring fall smiles!
Tip #1: Hydration is more than just water
The biggest mistake I see with runners is thinking just water is enough to be hydrated. Plain ole water doesn’t contain important electrolytes to keep you truly hydrated, especially when you run and workout. Did you know that the average endurance athlete loses 1.3 liters of sweat and 937 mg of sodium per hour?! That’s 1/3 tsp of salt and 32 oz. of water. And it’s often more for us sweatier runners! It’s crucial to get some sodium in your system before, during, and after you run/workout to keep you feeling good and to stay safe in the heat and humidity. A good way to do this is by mixing up an electrolyte bottle and having 4-6 oz right before you run. Carry the bottle with you (especially if you’re running after the sun comes up) and take small sips every 10 minutes or so. Finish the bottle off after you run. If you’re out of electrolyte mix, adding some lemon juice and salt to water can work in a pinch. I recommend using what will be along the race course, and our race partner, Nuun, is a great option! Anything with a lot of sodium will work best for endurance activities. For long runs, I will freeze my bottle ahead of time so I have something cold to carry and my drink stays chilly the whole time I’m out!
Tip #2: Sign up for a fall race
In my years of extensive formal research (which includes a study group of my athletes, my friends, and myself), nothing makes you more motivated than signing up and committing to a race. It also makes training way easier because you have a goal to look forward to and something to make all the sweat worth it! Now is the time to pick one or a few fall races and then begin training systematically for them. There are plenty of fun fall races to choose from! I would recommend making yourself a little season of it. For example, you could run Big Blue 5K in August, the Chartway Virginia Beach 10 Miler in September, and then a fall half marathon at BayPort Foundation Crawlin’ Crab or Chartway Norfolk Harbor. We’ve even written training plans for those races so you can easily sign up and know how to train for them!
Tip #3: Slow down to speed up
If you have been seeing slower paces on your watch, but keeping the same or harder efforts this summer, don’t be alarmed! Sometimes we have to slow down to effectively train. Our muscles expend energy in the form of heat, and in the summer, it becomes even more difficult for our bodies to stay cool enough and also let our muscles take a lot of that energy to run and workout. Adjusting your pace to the weather is a key way to still get fit while also not going too hard and feeling bad on most of your runs. An easy way to know what you should be running is by using a pace adjustment calendar. I often use this one to know what I should be running for an easy day or workout. Your body will be going the correct effort to get the training stimuli you need while not going overboard. Bonus tip: put some strides in the middle of your run. I love strides for getting faster and working on efficient form, and in the summer, they can give you a nice mid-run break to cool-off before you head back. So for example, I will often run out a few miles and then do 4-6×20 second strides with a walk in the middle of my run. And then when I run back, I feel much more poppy and am able to finish strong.
Tip #4: Save workouts for the treadmill
Have a key workout on the schedule and can’t go early before the heat? Take it inside! I’ve found a summer gym membership or going to a friend’s house with a treadmill can be worth it for a few reasons. Even for runners who hate the treadmill, doing workouts on the treadmill can be surprisingly fun since you are adjusting the pace and/or incline and it makes the miles go by a lot faster. I often recommend treadmill workouts to my athletes, especially for workouts where we are targeting a specific pace or effort and it would be a lot harder even adjusted outside. Plus, you can lift some weights and do mobility exercises at a gym after your workout so your easy day the next day can be truly easy. You’ll come out of the summer fitter than always working out in the heat.
Tip #5: Get off the road!
If you can, it’s worth driving to shady, soft-surface areas to run during the summer. Blacktop and cement radiate and hold a lot of heat, making it even harder to run outside. For instance, 90 degrees will actually make blacktop surfaces 30-40 degrees hotter. Running on grass or trails is a much better option (even running next to a paved road/trail can be cooler than running on the dark surface). And bonus, running on soft-surface is a great way to stay injury-free. Ideally most of your easy runs will be on soft-surfaces like dirt, grass loops, or a trail.
Bonus tip: Wear light-colored clothing
Time to treat yourself! Proper gear is essential for summer running, especially sunscreen, hats, and clothes. Dark colors absorb more heat and lighter colors reflect heat. Ditch the dark colors for light color running shorts, tanks, and tees and it will help you stay slightly cooler on these hot and humid days. Plus, the lighter layers can be used later in the fall and winter since layering in cold weather is super important as well. Check out the J&A store for some great options that will keep you looking and feeling cool all summer long. My picks would be this tank and this hat! And new training gear is a great way to stay motivated all summer long.
