Summer training ain’t easy.
How can you get your exercise without burning up?
This post originally appeared onStrength Running.
A long run or fast workout is hard enough, let alone a race.
But of course, it will still be tough.
Even the pros hate summer running!
And maybe even help make the fall our fastest season yet.
Why Is It So Hard to Run in the Heat?
We have:
A huge Achilles tendon that produces a significant energy return while running.
A (mostly) hairless body and highly evolved sweat system.
I cannot lie: according to Harvard professor Daniel Lieberman, our glutes are “running muscles.”
A special ligament that attaches the spine to the skull and keeps our head from bobbing as we run.
Can you guess which adaptation here is impacted by running in the summer?
It’s our incredible sweat system, of course.
Perspiration helps cool us off because as our sweat evaporates from your skin, it takes heat with it.
Soon, you feel overheated and have to slow down.
Let’s not also forget the heat and sun, both of which increase your core body temperature.
As soon as you start getting too warm, running will feel much more difficult.
An unfortunate reality of summer training.
The Dangers of Running in the Heat
This article isn’t meant to scare you.
But that doesn’t mean the dangers aren’t real.
If you run too hard at noon in July, you might experience some pop in of heat illness.
Heat Cramps:Muscle spasms that are sparked by large fluid and electrolyte losses from sweating.
They can occur while exercising but also hours after your run.
Severe dehydration:We’re all familiar with dehydration.
It’s much more common in runners who aren’t adapted to the heat.
And next time, run earlier in the day!
Heat Stroke:Danger!
Heat stroke is very serious because your core body temperature is probably over 105 degrees.
Symptoms include disorientation and clumsiness, confusion, poor balance, and a lack of sweating.
He was rushed to the hospital with a temperature of 107 (!)
degrees and read his last rites in a tub of ice water.
Luckily Salazar recovered and went on to become one of the greatest coaches our sport has ever seen.
Run early.There’s noperfecttime to run in the heat of summer.
The summer months are a good time to try moretrail running.
Maintain the same effort and don’t sweat the slower paces (see what I did there?).
Don’t wear dark colors or cotton.
Gear matters in extreme conditions so dress appropriately!
Synthetic fabric like polyester is used in mostrunning gearthese daystake advantage of it.
But learn what works for you.
Instead, I run by fountains in public parks where I can swig some water and stay hydrated.
If you live in a dry climate, running through sprinklers can help you stay cool, too.
And who doesn’t love frolicking through a sprinkler?
With all that blood rushing to your skin, your muscles now get less oxygenated blood.
So to compensate, your body produces more.
You start sweating sooner at a lower body temperature to improve the cooling process.
So embrace the heat and run through it!
It may present a good opportunity to “train your brain” to be comfortable being uncomfortable.
When you do, you’ll be in a good position to run a lot faster this fall.
Take advantage of the physical and mental adaptations you’ve gained from a summer of uncomfortable running.
You might just surprise yourself at what you’re able to run in a few months!
Get his latest coaching advice and free injury prevention coursehere.
Image adapted fromClandann2(Pixabay) andNemo(Pixabay).
Photos byRun Racing(Flickr),U.S. Army Corps of Engineers(Flickr),KnowYourMeme.
Want to see your work on Lifehacker?
