Summer Blast

The variation in seasons can have a profound effect on running performance. The athlete’s responsibility is to adapt to the change in seasons in order to achieve training goals. So keep your cool because a prepared runner can adjust to these changes quite easily. Right now we are faced with the summer blast! The summer blast brings to us the heat. Adjusting to the glorious sun and its blazing heat can be a sticky process.


Summer RunnerIt’s hot! Races are ample, but performances can be un-elevated because of the heat. Vacation time also can amend your running routine. Oh, and did I mention it’s hot? With proper tips from gear to hydration, to the prior tips on heat, and clothing, we can handle this summer while enjoying the sport of running. Warmer temperatures call for extra preparation in considering summer training methods. 

We stave off the elements of heat by being cautious and slowing down while patiently waiting on a PR. The time is now to jettison the shirt and catch some rays while sweating out the impurities. It is a time to induce the adoption process of the body to survival techniques in the heat while moving at a predicted pace. It is time to build up the human frame to the level of heat endurance that will propel the runner at the next marathon in October.

Change in scenery

Training in the summer can lead us to the boards of the shore where the temp is usually ten degrees lower. This strategy renews the joy of running by improving the scenery. Shore running is an opportunity to view the beauty of the ocean and to entertain festive emotions. One finds strength viewing the crowds of people stuffing their face with cotton candy and pizza from the boardwalk vendors, while you are cutting and trimming the body at every mile conquered. The mission: to keep the training strong in the summer, while procuring improvements to pace and endurance for the fall races.

Safety principles

Implement the safety principles of summer running with the understanding that dehydration, heat stroke, and skin burn is just a few samples of crisis due to the heat. Please read the tip on heat and hydration at RRCW. The following is a list of safety principles concerning summer running which is not exhausted. When the mercury hits 90 the advice is to adopt the safety principles. The clothes get slimmer and the sweat gets deeper.

  1. Get out early, it is cooler in the morning, or get out late, it cools down in the evening.
  2. Keep hydrated (see tip on hydration).
  3. Run with friends just in case you do overheat and need assistance.
  4. If it is too hot stay in the cool of a building rolling on our friend the treadmill.
  5. Wear light clothing and try to stay away from cotton, cotton absorbs the heat, does not breath well, and retains the moisture of sweat.
  6. Throughout the course pour water on your head, and look for the sprinklers to run through.
  7. Run at the shore, it is usually 10 degrees lower, and jump into the water periodically.
  8. Use heavy sunscreen even if you think you are a sun master.
  9. Wear a vented hat.
  10. Run in split sessions, 30 minutes at a time throughout the day to accumulate your mileage.

Most importantly get your workouts in by adhering to the principles. If these safety principles are enforced the athlete can keep the growth process to a superior level throughout the summer months. Just as running in high altitude environment can improve the oxygen intake at normal altitude levels, the heat runs can propel the runner’s performance in the cooler months.

Happy Running!


John Carlson
Coach RRCW