Miles in the (HOT) elements!
“There is a great advantage in training under unfavorable conditions. It is better to train under bad conditions, for the difference is then a tremendous relief in a race.”
Let’s face it. Running is hard under perfect conditions. Throw in weather: rain, cold, heat waves, you name it, and running can become nearly impossible. As a runner who has grown up in all the (less than ideal) elements that Western New York, the mid-Atlantic, and the Northeast have to offer, let’s talk motivation to train when the weather isn’t on your side!
One of my very favorite moments in my yearly running calendar is the first warm(ish) spring day leading up to the Boston Marathon in April. If you have ever run along the Charles River Esplanade in Boston, you can probably picture it: the temperature is anything above 50 degrees, the sun is shining, and there are hundreds of runners getting their miles in, finally coming out of hibernation after a long (and usually brutal) winter.
If I could bottle up the running joy that is palpable on these first warm weather runs of the year and sell it to my clients, I would be a millionaire. The reality is, no matter where you live, ideal running conditions are few and far between. Unfortunately, while we can try to control many aspects of our runs, Mother Nature is something we have zero control over; there are, however, ways to adapt to conditions and continue to motivate yourself to get your miles in.
Hot Weather Running
Since it’s August in Boston and we are currently on our third or fourth heat wave of the year (95+ degree temps and what feels like one million percent humidity), hot weather running seems like a reasonable place to start. I personally prefer to run in hot weather (I find great joy in building a runner’s tan!), but creeping temperatures can present a whole slew of uncomfortable—and sometimes debilitating—conditions for runners.
The main cause of most hot-weather problems: DEHYDRATION! According to Pete Pfitzinger, M.S. for Runner’s World, “research suggests that performance is reduced by about two to three percent for each one percent loss in body weight due to dehydration. If you lose more than about five to six percent of body weight, the risk of heat-related illness increases appreciably.” Therefore, running in the heat without being properly hydrated can not only slow you down, it can make you sick!
The first step in preventing dehydration is to increase your water and electrolyte consumption (read: make sure you’re properly hydrated) before your run. I typically recommend that my runners start adding extra water and electrolytes a few days before their long runs, and bring plenty of water to hot workout days (and let’s be real, even shorter runs in the heat).
Also—make sure you are limiting caffeine consumption on hot days. Caffeine can cause digestive issues on a good day, and coupled with dehydration, can wreak havoc on a runner’s GI tract. If you’re choosing to use caffeinated gels and drink coffee, make sure you’re drinking extra water!
OK, you’re hydrated, but the thought of running in high temps is simply not it for you. So, what can you tell yourself to motivate yourself to get out the door? I usually tell my clients to think about how much fitness they are gaining for the fall by running in the heat in the summer.
Running in the heat forces you to adapt to multiple new stressors, which can unlock enhanced cardiovascular endurance (challenging your heart and circulatory system to pump more blood to deliver oxygen to your muscles builds stamina), increased calorie burn (your body is working harder to cool itself through sweating and therefore upping your metabolic rate), and helps you adapt and react better to stress. Forcing your body to go through heat acclimation allows you to handle hot weather better, and will improve performance in cooler temperatures.
Get out early
Another pro tip? Get out there early! Setting your alarm early to beat the heat forces you to be more productive in the morning, and studies have shown that working out early allows you to be more energized and productive throughout the day. According to Jasmin Theard, an exercise PT at Piedmont Health in Atlanta, “Exercise leads to the secretion of neurotransmitters that promote mental clarity and an improved attention span. You’ll feel a sense of accomplishment, as well as rejuvenated and recharged.”
Increased energy, productivity, metabolism, performance, AND a runner’s tan? Sounds like a win/win. Even if you have to cut your mileage shorter, getting out there in the heat for any time at all is better than nothing. Happy summer miles to all who celebrate - just don’t forget the sunscreen and water!
Xo
Coach Kelly
P.S.—I simply could not bear to think about running in the winter during the summer. Stay tuned for cold weather tips once we unfortunately approach the colder months!