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Training in the heat without losing your cool

Writer's picture: Dylan BellesDylan Belles


Running in the heat presents unique challenges, but with the right mindset and strategies, you can continue to train effectively, without losing fitness. The key is to adapt your approach to the conditions, making necessary adjustments to maintain your physical performance and mental sanity. Here are some essential tips to help you navigate your summer training.


Make Notes, Not Excuses


Excuses rot runners' brains. If you make too many excuses, you start giving yourself an easy out and blaming everything on external factors. I also believe that you should try to avoid anything that will not make you a better runner. From a mental perspective, excuses are high on the list of areas that negatively affect your running. With this, it’s good to note the day's conditions but leave it at that.


Keep an Open Mind


Try to remove pressure from your runs during the hottest periods of the year. Having a little more go-with-the-flow isn’t a bad thing. I’d argue more runners could use that instead of investing too critically in Coach Garmin. I love the thought of “let’s see what happens" or "let’s see how I feel.” I try to approach my summer runs this way, and doing so, allows me to make the most of the day even if I’m not running as fast as my schedule asks.


Be Prepared to Adjust


This should be more like 2b. For your longer runs and more heavily aerobic speed sessions, your system will eventually be compromised by the conditions, causing you to either suffer or slow down. I’m here to tell you that it’s okay to slow down! The effort counts and ultimately, that’s what your body knows.


Break It Down


There is an alternative to the adjustment, one that I tend to favor. This alternative is breaking down faster sessions into more manageable chunks so that I can still hit the speed and effort without sending my body into oblivion. For example, instead of running 8 miles at marathon pace, which would be a real grind for me right now in St. Louis, I might break my session down into reps of 1-3 minutes with short rest. This allows me to hit the speed/effort, and it also contributes to my feel for the muscular mechanics required to run this pace. While it’s not 8 miles in one go, it’s not a lesser workout by any means. The majority of my marathon sessions have looked like this over the years and I’ve seen a ton of personal success from it.


Avoid Comparisons


There’s a 99% chance you’re not going to be running faster in July and August for your workouts than you were in March and April, unless of course, you live somewhere where summer is kinder to you, and in that case, I’m jealous. Just like excuses create a concoction that will melt your brain, comparing yourself to a previous version of yourself will do much of the same. You don’t get any further by dwelling on what used to be. Plus, it’s just not fair to expect yourself to be faster when your body is placed in the pressure cooker. As best as you can, focus on where you’re at right now.


Remove “I’m Not Fit” from Your Vocabulary


We’re really leaning into this brain rot thing, aren’t we? I don’t have too much more to say other than, where does this get you if you’re doing everything as best as you can at the moment?


Hydrate and Fuel Like a Pro


This shouldn’t be this far down the list, as it may be priority number one. If you already do a bad job putting nutrients into your body when it’s nice out, you’re going to really pay for it when the heat comes around. Improper fueling is the best way to work yourself into the ground and gain nothing from it. There are times when you may think to yourself that you can get away with underfueling because historically you’ve gotten away with it, but the risk of thrashing your body and risking lengthy recovery grows exponentially during warmer conditions. Always bring water or plan water stops (it’s okay to stop) during the summer, and as a general rule of thumb, try to put in at least 50 grams of carbohydrates per hour (around 2 gels) for any run 90-120+ minutes in duration. If you’re training hard during those longer efforts, increasing that to 60-80 will contribute to your performance and recovery as well.


Timing and Placement


Try to run at the best time of day and try to run in places that offer shade.


Plan Your Races Around Optimal Times of Year to Train


While this is not always a possibility, I do recommend you try to plan your race calendar around when it’s best to train for that race. If you live somewhere where it’s very hot and humid, an early fall race can be really difficult to train for if you are struggling to get your mileage and workouts in. Finding a time of year when you can put in your best work to achieve your best result is always favorable. Plus, you can always use the summer to work on aspects of your training that will still help you progress and prepare you for the more specific block of training down the road.


Training in the heat can be challenging, but it also offers an opportunity to build mental and physical resilience. Embrace the summer conditions, make smart adjustments, and remember that each run, no matter the pace, is a step towards becoming a stronger, more adaptable runner.

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