QT: Successfully Navigating the Dog Days of Summer as a Runner

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I’m over it.

Seems like just about every August I’m ready for summer to start winding down.

I don’t know what it is about August, but this is the month that the heat starts to get me.

I guess that’s why they call it the Dog Days of Summer, eh?

Why is August So Rough?

In the past week or two, I’ve had conversations with a few of the runners I coach who are as over the heat/humidity combo as I am.

I think there are a few reasons that the dog days of summer start to really become a thing this time of year.

In no particular order:

• The heat has been relentless.
• Progress seems to grind to a halt.
• Fall race training is picking up steam.
• Some goal races are still a long way off.

If you’re dealing with one of these factors, it can be a bit tough to keep grinding right now.

But if you’re trying to work through three or four of them? It’s brutal.

I’m not sure there is an easy way to navigate the dog days of summer as a runner.

But there are ways to make the grind a little less difficult.

Grinding Through the Dog Days

With a little luck, one or two of the following suggestions will help you keep your training on track, and your mental state in a good place, as you continue to grind through the dog days of summer with your training.

Add Some Cutbacks

For me, long runs in the summer are the worst.

Though, to be fair, for me long runs are the worst any time of year.

Depending on where you are with your base and how much time you have to build to a goal race, cutting back on your long-run volume for a few weeks could be a game changer.

And you may not even need to pull back massively, just a few miles can make a world of difference.

Assuming you’re staying consistent with your training overall, cutting back your long runs for a few weeks won’t inhibit your build.

And if it helps you mentally? Then it may even be an asset!

Hammer Time

I know I’m the heart rate guy and am always prattling on about the value of keeping your easy runs easy.

That said, there is certainly a time and a place to drop the hammer and throw down a good workout.

For me at least, it’s a lot easier to hammer a workout in the heat than it is to cruise along at an easier pace.

Pick a speed workout that you really enjoy and go drop the hammer.

And if you need to throw down a little more frequently than I might normally recommend?

It’s ok.

Take a Mini-Vacation

I know for some of us, the idea of willingly not running for 4 or 5 days is a non-starter.

But a little break can be a great way to reset and refresh.

Sleep in. Swim. Bike. Whatever.

Don’t run for the better part of week, or even a little longer than that, and all of a sudden the dog days of summer aren’t so bad.

Take Advantage of a Break in the Heat

It’s impossible to know when, but there is almost always a break in the heat for a day or two during the dog days.

When you get the break? Make the most of it!

Whether that means shuffling your routine a bit or adding a few more miles to your regular total, if/when you get a day that feels almost comfortable out there, get after it!

Relief is Coming

In theory, it’s going to cool down eventually.

Getting through the dog days of summer isn’t always easy and it’s seldom pretty, but it’s doable.

Stay the course. Keep grinding.

And hopefully it’ll start to feel like fall before too much longer…

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Getting through the dog days of summer doesn't have to be a total grind. #runchat Share on X

How Do You Handle the Dog Days of Summer in Your Training?

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