With summer just around the corner I thought now would be a great time to talk about training through the warmer temperatures. In North Carolina, average summer temperatures range from the mid-80s to the mid-90s and the humidity can run quite high as well making it even more challenging to push out the door. With the right strategy you will not only be able to keep moving forward, you will gain big rewards when temperatures cool back down in the fall.
Heat acclimation for walking and running is all about gradually getting your body used to higher temperatures so that you can perform better and stay safe. It can take a couple of weeks with consistent heat exposure before you feel any type of improvement so it’s important to start easy and be kind to yourself. When heading out doors for any activity, avoid the peak heat of the day by going as early (or late) as possible. Walk and/or run at a lower intensity and duration than what you are used to. Over the first two weeks gradually increase either your time or your intensity but I don’t recommend increasing both right away. Give yourself two to three weeks before you are able to increase both and start feeling adjusted.
Hydrations is a huge and it’s important to also drink electrolytes, not just water. Weigh yourself before and after runs, losing more than two percent of weight loss means you are dehydrated. Durning a walk and/or run that is forty-five minutes or more, be sure to carry some fluids with you sipping every 15 minutes. Post-run aim to replace one and a half times the amount of fluid you lost, once again weighing yourself before and after until you have a good idea of what you need to replace. Another way to cool yourself mid- run is to carry a cooling towel or a wet frozen hand towel. Take a small cooler filled with ice out with you and run laps stopping every 15 minutes to grab some ice and cool yourself down.
When training during the heat of summer it’s also very important to adjust your expectations and know that your pace will slow down and that’s okay. Focus on effort or feel over speed in hotter weather. If you use a smart watch pay more attention to your heart rate than your pace. Try to embrace the “slow is strong” mindset because fitness gains are till happening even if you are slower.
Running in the heat is an opportunity for your body to undergo significant changes. As the temperatures rise, so does the potential advantage for your cardiovascular system, calorie burning capacity and stress adaptation. And even more importantly, running in the heat builds mental resilience. People who walk and/or run regularly take themselves past their comfort zone in training. No one has ever improved his or her fitness or performance by being comfortable, it is when you are especially uncomfortable that you start to reap the rewards of training.
While walking and/or running outside this summer be sure to watch for danger signs such as dizziness, nausea, chills and confusion. If you experience any of these stop immediately and seek help. Gradually ease your way into summer training, stay hydrated and allow yourself time to get comfortable with the uncomfortable.
Connect with us @RunCRP @CoastalRaceProductions and I’d love to hear about your running and walking journey email jojo@coastalraceproductions.com and let’s keep moving forward together.