Summer Training Tips!
Happy Monday! Weirdly enough, I’m excited for Monday because it gives me another chance to get this week right. I planned way too much for myself last week and may have crashed and burned by Friday. Either way, it’s a great day to have a great day! I know that this week includes many outdoor workouts as I’m sure yours does so I wanted to include some of my favorite summer training tips. We’re getting closer and closer to the official start of summer so let’s get to it!
It’s no secret that it’s getting hot everywhere. While Texas hasn’t technically hit the triple digits, there have been a few days where it sure felt like it has. And we have to deal with humidity too! That being said, if you have to do any type of activity outside, you have to be very careful! Unfortunately if you’ve dealt with heatstroke in the past, you may be more likely to have it happen again so you have to be extremely careful. These four tips are something that I have to take to mind as well. It’s so much better to be safe and have a good workout than to have any heat related illnesses. NOTHING is worth that!
Summer Training Tips: Hydrate ALL DAY
I feel like this is a no brainer but I still have to remind people. You need to drink plenty of water all throughout the day. Drinking right before your workout will not give you the same benefit than staying hydrated all day. Also, if it’s super hot outside, how can you survive without water? I don’t get it, people! I aim to drink half my body weight in ounces all day and always carry an insulated water bottle with me. You can add fruit to your water or even have frozen watermelon or grapes as a snack. These will feel like a treat but you’re still getting the hydration you need.
Summer Training Tips: Replenish Fluids Properly
I was on Twitter last week reading about how people were dealing with cramps and bonking during long training runs. A common denominator is that they were only drinking water. While yes, water is our friend, in cases like these our bodies need more. When you sweat, you also lose salt. People sweat differently so you’ll have to see what works for you. If you are working out for about an hour or longer, you may need to take salt tablets or some form of electrolytes so ward off cramps. If you’re running a longer route, chances are you’re already taking some form of nutrition. I would still consider experimenting with electrolytes of some sort so you reduce the chances of becoming a heat casualty.
Summer Training Tips: Time Your Workout
I feel like this is an obvious one but DON’T WORKOUT IN THE MIDDLE OF THE DAY! If the sun is right above you and you are really exerting yourself, that is just asking for trouble. I understand some people like to run during their lunch break but are you really getting quality miles during that time? If the answer is yes, then I’m all for it. As someone who’s been a heat casualty before, I’ll pass. Workout right afternoon sunrise or as the sun is setting. Unfortunately if you’re in a humid environment, sunrise runs mean that you’ll deal with the humidity. It’s the lesser of two evils but it’s worth trying out to avoid the full brunt of the sun.
Summer Training Tips: Be Realistic
I’ve been keeping a pace in the mid 8s since I’ve been attending the weekly social run. However, we tend to run in the afternoon and the sun has kept getting warmer. This past week, I was panting and a pace in the mid 9s felt HARD. It’s all about dealing with the heat! There was absolutely nothing wrong with me and I refuse to take that as a loss because training in the heat is rough. If you’re working out outside in the summer, be realistic about what your body can handle. Crank down the intensity of your workouts to protect yourself. Now is probably not the time to be chasing crazy fast speed. Be mindful of how your body is reacting to the weather and adjust accordingly.
Summer can be a fun time of year. Especially with the beautiful sunshine and pool parties that come along with it! Use these summer training tips to stay active in the summer and get strong for the fall season!
Have you even been a heat casualty?
