Summer is on full blast here in Clarksville. Temperatures in the 90s and high humidity will be the norm for the next couple of months. If you are training for a race you still need to get miles in, but getting those miles in when it’s hot as it gets in summer can be dangerous. Here are a couple of things I have found make running in the summer more bearable and safe.
Slow Down! Your body has to use a lot more energy to cool you down when it’s this hot. Slow your pace down by 60 to 90 seconds a mile, and don’t be afraid to take a walk break every now and then.
Dress for Success. I still see a lot of people that are way overdressed running at the Greenway. Long compression pants need to go in the drawer and not seen again till fall. Run in light colored clothes and wear as little as legal and you are comfortable with. Running shorts and a sleeveless shirt are a good idea in these temps.
Get Your Drink On! You need to drink and drink often. It is nice that they have water every mile or so at the Greenway. Don’t be afraid to stop as often as you need to and enjoy a nice cold drink. If you are running where there is no water available it’s time to invest in a handheld water bottle, and there are lots of great options available. Also for longer runs water is not going to be enough. A sports drink that can help balance electrolytes is important. Gatorade or Powerade is a fine cheap option, for those training for a half marathon or beyond I recommend looking into sports drinks from Skratch Labs, Hammer Nutrition or Tailwind. They are made for runners and are easier on the stomach than Gatorade.
Pick your Running Time Wisely. When the temps are high it’s best to run early in the morning or later in the evening. Try to avoid the hottest parts of the day and pick a route that has a lot of shade. The Greenway or Rotary Park are great options with lots of shade.
Embrace the Dreadmill. You might have read my earlier column about my hatred for the dreadmill but when the heat index is at dangerous levels it’s not a bad idea to just take your workout inside and embrace the treadmill. In this heat it’s a necessary evil.
Stay cool and stay safe this summer; hot days do not need to ruin your training if you are safe and smart about it.