QT: Making It Easier to Survive Your Summer Long Runs

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Running in the summer may be the flatlander’s version of altitude training, but let’s not pretend like these summer miles are easy peasy.

Like we talked about last week, fall races are coming quickly.

As such, summer long runs are something of a necessary evil for many of us.

Beating the heat completely isn’t always an option. But it is possible to not only survive your summer long runs, but to make them a little more comfortable as well.

Surviving Your Summer Long Runs

In case you missed last week’s episode, I did lay out a few suggestions to help you get your miles in while it’s still wicked hot outside.

Here they are:

• Holding steady is a win.
• Run early or late.
• Don’t stress over a missed/shortened run.

Last week’s episode was more focused on the big picture build to a fall race.

But this week, I want to give you a few practical suggestions to make any of your summer long runs a little more tolerable.

Credit where it’s due, however, these suggestions came from a discussion with my friends and fellow running coaches Laura Norris and Nora Bird.

In no particular order:

Pre-Hydrate/Salt Up

We all know it’s important to be well hydrated, not just for running performance but overall health.

And, thankfully, the importance of consuming enough salt/electrolytes has been talked about a lot in the last couple of years.

Too often, however, these two aspects of beating the heat seem to be mostly talked about in terms of what to ingest during our runs.

Don’t get me wrong, consuming liquids and electrolytes during your summer long runs is certainly a good idea.

An equally good idea is pre-hydrating (and loading up on electrolytes) the day before your long runs in the summer.

Might as well start your runs fully hydrated, eh?

Lean Into Run/Walk

If run/walk intervals is your modus operandi, then keep on keeping on.

But if you don’t have regular walk breaks mixed into your long runs, it may be worth trying this summer.

Fair question.

The walk interval can serve a couple of purposes.

One, it’s a great opportunity to take a couple of sips of water/electrolyte drink.

Additionally, it doesn’t take much of a walk break to give your body a little chance to reset.

Get your breathing under control. Drop heart rate a bit. Stop generating as much body heat.

Walking for 30 seconds, or even a minute, every mile can make a big difference in how you feel as you keep climbing the mileage ladder this summer.

Opportunities to Reload

How much water do you tend to carry on your summer long runs?

Lots of variables in play here, obvioiusly.

The goal is to make sure you have enough water to get you through those last few miles.

Which means you may end up taking a lot of water/fluids with you.

It also means that when you go to take a sip in the latter half of your run, there’s a decent chance your drink isn’t as cold/refreshing as you’d like it to be.

Better than running dry before the end of your run?

Yes, but only just.

A possible solution here is to carry less water with you but to reload with something cold along the way.

Maybe this means running a few loops so you pass back by the house or your car where you have the opportunity to refill your bottles with something cold.

Another option is to plan your route so that you go past a gas station or convenience store at some point.

Pop inside, buy a cold drink, and then finish your run.

Lube Up

For some of us, lubing up before a run is a regular part of the routine.

Others of us aren’t entirely sure where we put our tube of body glide the last time we used it.

The fact of the matter is that summer long runs often leave you a sweaty mess when it’s all said and done.

And the sweatier we get, the wetter our clothes become, the more likely we are to chafe.

Even those of us, like me, who rarely chafe.

When it doubt, lube up this summer.

Otherwise, you’re playing post-run shower roulette every time you head out that door.

#iykyk

Run Smarter, Not Harder

Like I said last week, grinding out your long runs in the summer isn’t always pleasant.

But the payoff come fall can be massive.

That said, there’s no reason to suffer more than you need to this summer.

Get your miles in as you build toward your fall goal races, but run smarter not harder, ok?

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Summer long runs are often a necessary evil, but they don't have to be too miserable. #runchat Share on X

How Do You Make Your Long Runs in the Summer a Little More Tolerable?

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