Coach…am I cooked?

Feeling suddenly tired, irritable, and struggling with seemingly every run? Welcome to Summer running in Texas. The spike in heat and humidity impacts every runner, but it doesn't have to defeat you. With a few important adjustments, you can make your summer training more manageable and build a powerful base for success this fall.

6 key principles for surviving (while still training) in the summer heat

Slow down 

• Heat stress elevates heart rate by 10-15 bpm; focus on effort over pace.

• Reduce target pace by 20-30 seconds/mile (or more) when temperatures exceed 70°F.

• Choose shorter workouts with more rest to allow for body cooling and prevent heat exhaustion.

Avoid the sun 

• Run during cooler parts of the day (before 7 AM or after 7 PM). 

• Seek shaded routes and avoid running during peak heat hours of 10 AM to 4 PM. 

• Remember that humidity can also create challenging conditions, even on overcast days

Hydrate

• Have a hydration plan for before, during, and after exercise.

• Aim to drink 4-6 ounces every 15-20 minutes during runs longer than 60 minutes. 

• Plan routes near water fountains or fluid stations.

• Include electrolytes when sweating heavily or running for more than 90 minutes. 

• Monitor urine color as a hydration indicator

Stay cool (as possible)

• Use pre-cooling techniques before runs (ex: cold drinks, ice on face and hands, even cold showers or ice vests).

• Wear light-colored, moisture-wicking fabrics and consider other cooling accessories like wet bandanas. 

• Pour cold water over your head and wrists during runs to help regulate body temperature.

Listen to your body 

• Be alert for heat illness warning signs including excessive fatigue, nausea, dizziness, confusion, or cessation of sweating. 

• Have contingency plans to cut runs short, modify/cancel workouts, seek shade, or call for help. 

• Have a low threshold to adjust your workout when something feels off, as heat-related issues can escalate quickly.

Heat acclimate

• Allow 10-14 days to adapt by gradually increasing exposure to heat and humidity. 

• Start with shorter, easier runs and progressively build duration and intensity as your body adapts to sweating more efficiently and regulating core temperature. 

• Everyone can adapt! This includes improved plasma volume and electrolyte balance.