Year after year, when spring rolls around, the inevitable happens. Runners across the country are humbled & reminded that we are in fact human, and that nobody is immune to the effects of heat & humidity. From the well-trained professional to novice beginner, these rising temps show no mercy.

“Has all my fitness been lost?” or “Why does my easy pace feel SO hard?” are common questions we ask ourselves.

While summer running brings its challenges, you can gain so much from it - both mentally and physically. With that said, you must make some important adjustments in order for your body to adapt properly and to make the most out of your efforts.

Hydration MUST be adjusted

Generally, you want to be taking in 8-16+ oz of fluid per hour with 200-400+ mg of sodium. Hydration needs are unique to the individual, based on sweat rate and sodium content in your sweat. Someone with a very high sodium demand may need 1000+ mg of sodium an hour. Have you ever finished a run and noticed the white salt residue on your skin or clothes? If so, you are probably a salty sweater and may need to err on the higher side of sodium intake. Adjusting your hydration needs may be a bit of trial & error, but it’s best to start dialing it in before temps really get up there. If you notice you have dry mouth, muscle cramping, GI distress, lightheadedness, or are “hitting a wall” on your warm weather runs, it could be a sign that you need to increase your hydration & electrolyte intake.

Early mornings > Hot afternoons

As a run-crastinator myself, I often fall into the trap of waiting far too long to go out for my run, then facing the scorching afternoon sun. And I regret it each and every time! An excuse I hear (and admittedly tell myself) is “I’ll be so drained the rest of the day from running so early”. And while yes, it may be pretty tiring the first few days of early morning runs… I can almost guarantee that you’ll be even MORE drained from that hot afternoon run, spending 30, 45, 60+ minutes getting roasted by the hot mid-day sun. Whereas the fatigue from running early will soon be adapted to and a part of your regular routine. So, I’m writing this section as both motivation for MYSELF and for YOU to plan for a summer of early morning runs! You will thank yourself!!!

EFFORT vs pace

Your paces WILL be slower in the heat. There are online calculators to help make these heat adjustments (like V.O2), but ultimately it’s going to be a matter of your own perceived effort. Is a true EASY effort in the heat 2+ minutes per mile slower than your “normal”? That is totally ok! You will benefit more from slowing down and staying in the intended zone, than trying to match your “ideal” pace. Even in workouts, your paces will be off and you may need to switch to an effort-based session.

Be open to walking breaks on aerobic efforts

Yes, you read that right! If you are continuously skyrocketing your HR on easy efforts, you aren’t doing yourself any favors. Unfortunately, that is very easy to do when temps & humidity are high. These additional walking breaks are also a great opportunity to hydrate on the run. Hills are a great time to take some planned walking breaks to avoid these HR spikes as well.

Intervals: optimize speed, adjust recoveries

If you have any summer interval training, your body will likely need more time to recover between reps that in would in cooler temps. Rather than powering through & sabotaging the tail-end of your workout, try increasing recovery time. You can also walk recoveries if that helps you retain quality in your intervals. With training, we always want to optimize the hard efforts and set those crucial minutes and miles up for success.

Pick shaded routes & take advantage of trail running

Summer is the perfect opportunity to take advantage of trails & tree cover. You’d be amazed at the difference a shaded vs sunny route can bring. It can be a matter of up to a 15 degree temperature difference. That is huge!

Warmup & cooldown outside

Although it seems to make more sense to limit as much time as possible in the harsh heat, you don’t want to totally shock your system by going from cold to hot (and vice versa). If you ask your body to immediately take on heat + running, you will likely cause a higher spike in your HR and effort that will be hard to recover from. Spend at least a couple of minutes outside to let your body acclimate. Perhaps, do your pre-run warmup somewhere outside in the shade.

Products to help your summer running

• electrolyte supplement

• lightweight hat & sunglasses

• light-colored & breathable running clothes

• hydration vest &/or handheld bottle

• bodyglide

• salt tabs

All this to say… it is absolutely a tough time of year to train. This is where I find most athletes struggle with motivation. It can FEEL like your training is going backwards and you are losing fitness... that's not the case! Summer training is a bit of a "blind trust" in your training because you don't see immediate results and you sometimes feel as though you are going through the motions. KEEP SHOWING UP and make the most out of this season. Summer training is what makes or breaks your fall race season.

Product Review: Mortal Hydration, (SALTY!!!) Margarita

Score: 5/10

The first thing I’ll say is this: I really wanted to like this more.

I absolutely love the idea of a margarita flavored hydration mix and I think that Mortal Hydration’s branding is SO fun & unique. But for me, the flavor was just way too bitter. There is very little - if any - sweetness. While it does contain 8g sugar (evaporated cane syrup), it also has stevia, which could contribute to the bitterness. It also has a pretty strong after taste, which I wouldn’t love during a higher effort run.

The sodium content does pack a good punch, which as a heavy & salty sweater, I love! 900mg of sodium in a serving.

With all this said, my lower score has a lot to do with personal preference & flavor. It might not be my #1 pick for hydration, but it doesn’t mean it won’t be great for someone else.

Grandma’s Poison Ivy Paste

As someone who is highly prone to poison ivy rashes, you’re welcome…

Ingredients:

• ¼ cup Indian healing clay

• witch hazel

• pinch celtic salt

• 2-3 drops peppermint oil

Method:

Mix clay with enough witch hazel to make it a thick, dark green paste.

Add salt & oil.

Wipe a thin layer of paste on affected area and let it dry to a light seafoam green color. Some areas may stay wet & dark green where the oil is coming out of your pores.

Let this sit as long as you are able to let it. If you need to wash it off, VERY gently use a clean & low-abrasive cloth soaked in witch hazel. Be careful not to spread any oil to unaffected areas.

Store paste covered in the fridge. Add witch hazel to reconstitute as needed.