Training through the summer can not only be grueling, but downright dangerous. Here are some tips to train safely and as comfortable as possible in the hot summer months.
- Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F ( every 2.5C above 14C)
- When the temperature is over 70F (21C) you may take a 5 minute “cold shower break” every 25-30 minutes to keep cool.
- Try to complete your run before the sun rises above the horizon.
- More frequent walk breaks during hot weather can lower body temperature increase. If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26C) drop to 60 sec run/30 sec walk or 30/30
- When you start to heat up more than normal, take a long walk in a mall or indoor AC building
- Pick shady courses on hot days.
- Don’t wear a hat! Pour water over your head
- Have an indoor alternative—treadmill, etc
- Run in the deep end of the pool, using a flotation belt
Jeff Galloway is an Olympic medalist, coach, speaker, and is a frequent contributor to this blog.