Welcome to Running Essential Thursdays! If you’re new to this series, here’s what we covered so far:
- Roll it Out
- 10 Minute Post-Run Core Workout
- Do I Have to Run 5 Days a Week to be a “Runner”?
- The Warm-Up
This week’s “hot topic” is Running in the Heat. I’m sure you’ve read quite a few good articles on this topic, so I’m just throwing in my two cents (in addition to the typical hydrate, run early, wear light clothing tips ones that you’ve already read about elsewhere).
#1) Don’t be So Hard on Yourself: The hotter it gets outside the harder it can be to run. Still go out there and do your best, but don’t forget to be nice to yourself. Getting upset that you’re not hitting your targeted times or are taking a walk break isn’t go to do anything for you. Running is hard and running in the heat can be even harder. As long as you’re out there doing your workouts you will see improvement.
#2) Run in the Shade: This is complete common sense and nothing you haven’t heard before, yet it makes a big difference. If you live in NYC then that means running the Bridle Path (which is where you’ll most likely find me running).
#3)Find an Easier Route: Until you adjust to the heat find a flat or easier route when initially acclimating to the heat. The heat is already making your run more challenging so give yourself a little break and take the flatter course for a change. Just make sure you go back to running the hillier routes once you adjust to the heat.
#4) Enjoy it!: Remember how hard it was to breathe when you were running in the chilly winter weather? You pushed through it and now it’s summer. The heat will pass before we know it and we’ll be bundled up in layers wondering how we’re suppose to run in the ice and snow.
Cameo says
Great tips! I have just returned to running after a good 2 year hiatus and I have been really frustrated lately because I can’t get beyond a 10 min mile. When I stopped in ’09 I was averaging an 8. I think that the heat has a lot to do with it. Never put 2 and 2 together though! Also, I never realized how hilly the terrain of NYC and the Queensboro bridge is. The hills become mountains in the heat!
Britney says
I need to remember #1 especially! I keep having terrible runs when it’s really just a mindset.
Samantha Angela @ Bikini Birthday says
How about “pretend it’s cool out”. I’ve read a study with cyclists that showed the perception of temperature has an effect on performance. Cyclists exposed to a high temperature who were told what the temperature was performed worse than those that were told the temperature was less than it was.
Jess says
I love it! “think cool thoughts”!
Glamamom says
It’s finally starting to feel like summer so this is very timely. Hard to motivate in the heat. I typically run in the evening when it cools down.
Jen says
This was really helpful–I need to remind myself that just getting out there on these 90+ days is an accomplishment in itself, even if I walk almost as much as I run. Thanks for that message! Also, I’ve been running in just a sports bra, and I think it helps me stay cooler.
Amanda says
I am finding that it is not only the heat that gets to me, its the humidity. Walking outside and sweating even before I begin to run prevents me from running outside. I have been resorting to the treadmill lately. Love reading your blog, I will be stopping in more often!
Jess says
Thank you, Amanda!
The humidity is killer!