Thursday, July 22, 2021

Weather You Run This Summer

The first time I signed up for the
Mike cooling down near the end of our 13-mile run.
IllumiNITE's Endeavor Tank and Long Running Shorts
New England Green River Marathon I was very nervous that it was taking place during the hot, humid summer. All my prior marathons had been in the fall and winter months. While I had trained over summer months before, I always ran super early in the mornings to avoid the summer heat. Green River didn't start until about 7 a.m., so I knew I needed to train for the weather as well as the mileage.

A friend told me the best way to train for heat was to not use air conditioning in my home and to run later in the day when it was hotter so that my body acclimated. I drank 100 ounces of water every day—at least—to stay hydrated, and I took salt tabs every 30 minutes while running. Suffice to say, I trained alone because my friends all trained in our usual early mornings. I was surprised to discover how quickly my body did acclimate to the heat. Running in 95-degree weather started to feel great!

Come race day, I was actually cold as we rode the shuttle from Greenfield, Massachusetts to Marlboro Vermont. I was cold at the start line while my friends worried about the humidity settling in. I was cold during the first ten miles of the race, finally warming up at mile 11, and I didn't get hot until I hit mile 21 when the course opened up to black asphalt without the canopy of trees that covered most of the marathon route. I had been so cold, I was grateful for the heat, and I finished strong.

In fact, Green River was my fastest marathon ever. Now granted, it is the only marathon with an elevation loss of 1,450 feet, but I do believe that training for the humidity and heat paid off. When I sprinted across the finish line, I was so excited! My friend who was trying to qualify for Boston had crossed already, and I jumped up and down exclaiming how much I loved the course. 

"Are you kidding me?!" she yelled. "I started throwing up at mile nine, and I almost called it quits." The heat had destroyed her. As my other friends crossed the finish line, they also looked beat up. Some swore they'd never run a summer marathon again. I hadn't thought too much about plan to train for the heat in the heat until I saw how miserable my friends were at that finish line. 

I love being the brightest thing out there, especially
on hot, humid, summer days!
IllumiNITE's Savannah Tee, Jammer Mid-Length Short,
and Ponyband Headband
Mike and I are training for this year's Green River Marathon, and the pandemic has totally thrown me off my game. It's been difficult sticking to a regular running routine now that we work remotely and were socially distanced and quarantined for over a year. I'm just starting to find my groove, but the heat and humidity have snuck up on us. I forgot to start conditioning before the hot summer months really set in. It's interesting to see how weather can completely deplete you of energy—or put a little more pep in your step. On one 13-mile run, we had to stop for so many walk breaks, it took an additional hour to finish than our normal time because the hot sun beat down on us with no mercy; the humidity clung to us like dead weight, and the temperature reached a whopping. The following weekend, we rain seventeen miles with no issues whatsoever because  the day was overcast and rainy. And then, the weekend after that, we ran eighteen miles along the beach, a bright sunny day of seventy with the ocean breeze and mist cooling us as we ran. And yet, somehow the following week's thirteen-miler destroyed me again, even though we ran along that same cool coastal route.

"We need to up our game," I told Mike, as I humbly walked the last mile or maybe two back. I must remind myself during these struggling run days, that not giving up is a success within itself. I got the mileage in, even if some of those miles I walked.

Summer running is no joke! It's important to be prepared for anything, as you never know what you're going to get. Your run could start off cloudy and cool only to become blazing hot and humid in just an hour or two. So here's what I recommend:

Hydration and Fuel

  • Salt tabs are vital for keeping electrolytes on track and muscles limber—SaltStick Fast Chews are my FAVE!. 
  • A hydration pack that holds two liters minimum is lifesaving when going on longer runs, especially when the weather can add unanticipated, additional time. 
  • It's especially important to have food to stay well-fueled and energized. I like Spring Energy gels; they're easy on my stomach, easily packable in my vest pockets, and taste great!

Rainy days provide cool relief,
while IllumiNITE keeps me dry and bright!
Colorado Waterproof Jacket; Velocity Mitten
Gear and Clothing 

  • A packable rain jacket will keep you dry during inclement weather—being cold and wet can be just as detrimental to the body as being too hot. 
  • Multi-Wraps and other full head coverings protect against the hot sun while also keeping sweat out of the eyes.
  • Lightweight, moisture-wicking clothing keeps the body cool, dry, and comfortable.
  • Lightweight, moisture-wicking smart wool socks keep the feet cool and dry and blister free. I love Darn Tough's running socks, especially the tall ones when running on trails.
  • Sunglasses to protect the eyes from the piercing sun!—Goodr sunglasses are amazing! They stay on my head no matter how fast or how hard I run so they're always at the ready!

Routes and Running Buddies

  • We made the most of unexpected travel for work by 
    running along the cool coastal route of Santa Barbara!
    Pay attention to weather forecasts, and don't run in dangerous conditions, like extreme heat waves.
  • Stay on well-traveled and well-marked routes during hot and humid conditions, and let someone know where you're running, your anticipated return time, and update them along the way.
  • Run with a friend so that you can keep each other accountable on water, salt, and fuel intake, and recognize any potential signs of heat-related illness.

Adapting Accordingly

When conditions aren't safe:
  • Run on a treadmill at a gym.
  • Cross-train at home—there are so many free exercise videos that you can workout in the comfort of your home.
  • Run super early in the morning or late at night when the temperature is cooler and the sun isn't high in the sky (IllumiNITE's reflective clothing and accessories keep you shining brightly in the dark).
  • Run by water where it's cooler, or in the forest where it's shaded.
  • Switch your run day—adapting your training schedule during inclement weather will keep you safe and still on track.
  • When all else fails, skip your run—missing one run is not the end-all, be-all of marathon training, especially if it's a shorter run (3–6 miles). What most important is not injuring yourself before race day.
Sweaty but satisfying run!
IlluimiNITE's Multi-Wrap, Ponyband Headband,
and Endeavor and Vigor Singlet Tanks

Last but not least, it's most important to listen to your body. It's one thing to push yourself past your comfort zone; it's another thing to push yourself into the danger zone. Know the signs of heat-related illness, and stop running if you feel dizzy, disoriented, cramping, nausea, or anything that surpasses mild discomfort.

Mike and I continue to struggle this training period, but we're chugging along toward marathon day. The best we can do, is continue to train to our best ability and hope for perfect race day conditions. Dear Universe, throw us a cloudy, misty day for Green River race day. Or at least a cool breeze to envelope us as we run.

Do you have any tips for running in hot, humid weather? I'd love to hear your tips! Please leave a comment below!








Don't forget to check out IllumiNITE.com for these styles and more! And use my discount code Sera15 for 15% off your order!

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