How to Stay Cool During Summer Runs

Well, Fitbloggin' is in 3 days and I'm BEYOND excited. If you're going be sure to come say hello, and if you're not follow me on Twitter and Facebook and see what I'll be up to all weekend! 

This weekend was my first long run of marathon training! After I get back from Fitbloggin' I'll start with the regular weekly training updates on the road to the Chicago Marathon. My runs went well this weekend, especially since it was closer than it had been during the week.  Getting used to the summer weather is no joke. I read this article in the Washington Post about how your body reacts to the heat. I highly recommend checking it out.  

Did you know it actually takes 2 weeks to acclimated to the heat?

 I know I had some tough runs where even an easier pace felt awfully hard because of the temperature and humidity so don't be discouraged!

Besides training for a marathon all summer, I'm also running the Hood to Coast relay with the Nuun team in August. You bet 3 outdoor runs in 24 hours will probably include at least one that is super hot, so training in the heat will leave me well-prepared! 

I'm linking up with some other Hood to Coast Nuunies today so check out some other awesome blog posts!

At least here in the Northeast, we have been getting a taste of the hot and humid weather to come. I definitely notice a difference in my runs and how I feel as the weather heats up. It’s important to tweak some things with the changing of the seasons so you can keep logging miles all summer.  Here are a few summer running tips that I use to stay cool.  

 1. Stay hydrated all day. 
I've been slacking on my water intake, and lately I can feel it. With summer training it's important to stay hydrated all day including before, during, and after runs. The summer heat will definitely make you sweat more which means more water loss. Make sure you are drinking something every hour!

2. Carry water or an electrolyte drink with you. 
As you know, I'm a huge Nuun electrolyte fan & ambassador so I always have a small handheld water bottle or fuelbelt bottle of Nuun with me when I'm running. I'm loving the watermelon flavor right now! Coconut water is another great hydration option if you want a natural alternative to sports drinks. Be sure to drink water throughout the day including before and after workouts.

Staying hydrated with my watermelon Nuun at the 2013 Boston Marathon

3. Wear a hat or visor.
I don't have any sport sunglasses, but I find I like wearing a hat or visor when I'm running outside in the heat.  I wear a visor or a hat meant to be run in the heat like my Under Armour blackout one so that I'm not trapping heat on my head. It keeps the sun off of my face which feels cooler and also protects me from getting sunburned. Never forget to put on your sunscreen everyday as well!
 

Wearing a visor at the 2014 NWM DC Half Marathon in April

4. Run early or run late.
Heading out for a long run at noon is probably not a great idea. Get your run in early in the morning or later in the evening, when temperatures are not at their peak.  Also if it feels uncomfortable, take your runs slower as you get used to the heat. 

5. Wear technical fabric running clothes and light colors. 
As a Baltimorean, I wear a lot of the hometown Under Armour heatgear running gear in the summer. Anything that is wicking or a lycra/nylon fabric is great for summer runs. Avoid working out in cotton shirts which don't allow moisture to evaporate quickly and can leave you super sweaty and hot.  While it may look badass, running in an all-black ensemble will probably not keep you cool. Stick to lighter colors and fabrics!

Head to toe Under Armour heatgear for this past Saturday's long run

How do you stay cool during the summer heat? 

Disclosure: I am not a medical or fitness professional. These are merely my opinions.  Please contact your doctor before any exercise or diet changes.