Summer running can be brutal. Not only is it hot, but the humidity can prevent your sweat from evaporating as quickly, making it even harder to cool down.
I’m on week 2 of my half marathon training, and for the coming week my running coach (www.TriJake.com) has suggested a brilliant summer running strategy: run for time, not for distance.
In the fall, running 30 minutes might mean 3 miles or more. In the summer, with the heat and humidity factored in, it might take you several minutes longer and be a lot less enjoyable. If you tell yourself you’re going to run 45 minutes and stop worrying about the distance you’ll cover, it will enable you to run a consistent effort from season to season. Otherwise, you’d have to increase your effort in the summer to match your results from cooler seasons.
I went out for a 30 minute run this morning, left my GPS watch at home, and enjoyed running a sustainably hard effort without feeling demoralized by any numbers. Fifteen minutes out, I turned around and ran home.
If you must run a certain number of miles, realize that in the summer heat something has to give. Either you’ll run them slower or take more breaks than you would in the fall. Choosing a variable to let slide is the only way to keep your effort consistent when the weather throws heat and humidity your way. Unable to bend? There’s always the treadmill!
Want to read more about running in the heat? Check out these great articles from the experts at Runner’s World:
Running in the Heat by Jennifer Van Allen
Tips for Running in Humidity by Liz Plosser
I wish we had those problems here.. In Ireland we are running to stay warm.. Even though it’s supposed to be summer, I’ve still had to wear a rain jacket on a few of my last runs.
I remember visiting England in June, which has more similar weather to Ireland than we do here, and being shocked by how chilly it was. Running in rain is not exactly my favorite thing. I always wear a hat with a visor to keep the raindrops out of my eyes… but I suspect you have even better tips for running with rain thanks to your experience with it! Wish we could send you 10 degrees of our heat!
I will take the 10 degrees 🙂 🙂