Our Top Tips For Summer Racing + Running

The dog days of summer are upon us, especially in the southeast, and that brings a whole, new perspective to the summer racing and running scene. When you’re dealing with high temperatures, unbearable humidity, and blistering sun, adjustments need to be made!

Slow. It. Down.

When the heat turns up, it’s time to reign in your pace for your summer racing. You’re training hard and it feels like slowing down is taking steps backwards, but your body has to work so much harder in extreme conditions. Summer is a great time to focus on cross training, strength, and other foundational elements rather than speedwork and endurance. Don’t worry. You’ll get it back in the fall.

Fuel Appropriately

Proper hydration is crucial, but you’ll also need to get plenty of electrolytes and salt, too. The summer makes it so much easier for your body to become depleted of critical nutrients and minerals, leading to heat exhaustion, heat stroke, or even rhabdomyolysis (a terrifying muscle condition that can be caused by overexertion, among other things). Give your body what it needs to stand up to summer racing and running. Take fluids with you when you head out, and familiarize yourself with what’s available on the race course, so you can either partake or supplement with your own preferred brands.

Dress For The Weather

Summer is the time to be mindful of your running fit. Always dress to be comfortable, but for the next few months, choose lighter colors and thinner material. You’ll benefit from good quality, moisture-wicking fabrics, and it might be time to ditch leggings in favor of shorts (but that’s up to your comfort level). If you opt for tank tops, or shirtless/sports bra running, don’t forget your SPF!

Protect Yourself From The Sun

It’s hard to cover up when it’s so hot out, but summer is the best time for your favorite running hats/visors and sunglasses. Make sure you test everything out before race day so that you know you are comfortable and that your selected accessories work well for your time running. The same goes for SPF and anti-chafing products. Test them in advance – as much as you don’t want sunburn, blisters, or chafing, you also don’t want an uncomfortable breakout or allergic reaction before locking in to your big 5K.

Choose Shorter Events

In my area, race distances drop to 5Ks with the occasional longer race (5 mile or 10K) from May through August. It’s just too hot for anything else. Choose your race distance with consideration for the elements. I try to opt for events that start super early as well, to keep out of the sun as long as possible. You can get back to the longer events when fall and winter roll around, and you’ll be so ready for the cooler days that training will feel like a breeze!

As Always, Listen To Your Body

Pay attention to what your body tells you as you navigate the summer racing and running season. Be mindful of how hard of an effort you’re putting in, and back off if you start feeling nausea, dizziness, or tingling in your extremities. Drink enough proactively so you don’t have to fight dehydration as it happens. Watch your GI behaviors and adjust for any dramatic changes. Don’t hesitate to reach out for medical assistance if something doesn’t feel right. Better safe than sorry in all things.

Join us next week —> How Do You Stay Active Through The Summer Vacation Season?

Link Up With Tuesday Topics

This year, I am joining up with Zenaida, of  The Running Teacher for Tuesday Topics! Please join us every week for a new topic!