While this was fine for activities such as going to Summerfest and seeing Outkast with a few fellow runner girls ...
Photo by @lauramke
It wasn't so awesome for running. Lately, MKE runners have been a little spoiled. While the rest of the city has been moaning about a chilly summer, it's been great for runching without getting too unbearably sweaty and being able to sleep in and start weekend long runs a bit later in the morning.
But last Saturday, I quickly regretted a later start. The goal was 17 miles and to get faster throughout, finishing up the last four miles at goal marathon pace. I knew I was in for a treat when the pace for the first few miles felt tough. I somehow managed to hit all of my paces but it was a real struggle - not a single mile felt easy. By the end of the run, I was drenched in sweat, covered in salt and probably had a dazed look in my eyes. After a cooldown jog and 5 minute walk, I felt better but couldn't believe how much the run took out of me.
It was a reminder that summer running requires a bit of planning. Here are a few things I'll be doing on future runs this summer:
- Plan a shady route with access to water fountains.
- Get an early start. Out the door at 5:30-6am is the way to go.
- Wear as little as possible. Shorts, bra and a lightweight tank, like Oiselle's Hail Mary Tank.
- Use Body Glide on any areas prone to chafing.
- Take an Endurolyte before heading out for longer runs.
- Make a point of taking in fluids early and continuing to drink up throughout your run.
- Focus on effort, not pace.
- Refuel and rehydrate at the same time with a post-workout recovery drink, i.e. chocolate milk.
- If it's really ghastly hot/humid, run at an indoor track.
Another idea is drinking a cold, iced beverage before a run to help lower core temperature before venturing into the heat!
My questions for you:
- How do you get acclimated to running in the heat?
- What is your best tip for running in the heat?
- What did you do to enjoy the weekend's summer weather?
Stay safe in the sun, everyone!