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Summer is coming, and that means trying to find ways to beat the heat, but still fitting in your workout.
Besides getting up at 3 a.m. while it’s still relatively cool outside.
One of the most common excuses during the summer is that it’s too hot outside to do much of anything besides lounge by the pool. Don’t get me wrong, that’s one of the best ways to spend a summer day, but it’s even better if you’ve already checked the workout off your list.
Combating the excessive heat isn’t impossible, and with a few tricks, you can continue on with your usual schedule, no matter how hot it is outside.
Do Stay Hydrated
Not just during the workout. I can’t tell you how many times I’ve gone for a run outside on a hot summer day, only to be left with the dreaded headache for the rest of the day.
Yeah, it’s from being dehydrated!
And it’s not enough to drink water during your workout, and then after. Staying consistently hydrated is key. So if you’re going to continue on with your outdoor workouts during the hot summer, make sure you’re staying hydrated. All. The. Time.
Do Have a Shade Strategy
I do a lot of running, and I feel like the heat affects running so much more than biking, so that is generally where I focus. If I know I’m going to run out in the heat, I plan my route accordingly. I think about where those trees are, and try to run where there is the most shade.
You can still get a great workout in while it’s hot, but there is no need to make yourself completely miserable!
Run the opposite direction that you normally do if it has more shade, or your face won’t be in the sun.
Or go for a workout that incorporates repeats so you can have a stopping point for a break (and a strategically stashed water bottle!) These are great for stashing along your route, or bringing out to a workout because if you lose one, it’s not a big deal.
Use a hot day to switch up your normal routine, without letting it defeat you entirely. A shorter speed workout in the shade can be a great addition to any training plan!
Don’t Purposely Go During the Heat of the Day
Sure, you might get more a tan that way, but it’ll zap the life out of you.
That headache I mentioned above? Way worse if you do a hard workout between 2-4 p.m. So if you can swing it, try to workout before 10 a.m., or after 6 p.m when the sun isn’t quite so powerful.
Do Sponge Off
Have you ever watched an endurance event and have seen the athletes use wet sponges? Well, they really do help.
They can help keep your core body temperature down so you don’t feel like it’s quite so hot out.
Sure, I’ll start with one, but I’m not hot when I start, and by the time I need it, it isn’t cool or wet anymore…
True, but think about where you’re running, and if you’re passing by any parks, grocery stores, coffee shops, car washes… There are a ton of places you can refresh your sponge, and a cool sponge can give you an extra bit of motivation to finish that workout.
What do I do with it? Just hold it?
Do Wear the Right Clothes
By now I feel like most people wear appropriate workout clothes, but then I end up running across someone who has no idea what to wear.
Well, my friends, what you wear really can make a difference.
Don’t Run on Asphalt
If you can help it. The black of the asphalt is so hot, and it just radiates even more heat up to you when you’re on it. If you can, find a path, the sidewalk, or a track (even though you miss out on the shade element there). The difference in color of the ground you’re on can make a huge difference in how you perceive the heat.
So, do yourself a favor, and stay off the asphalt on those extra hot days. Your feet will thank you.
Do Come Up with a Carrot
Like running to Starbucks. Or the Park. Or to get Fro Yo. When you know you have a cool reward at the end of the workout, it can make you that much more motivated.
It is summer after all, so make it fun!
Who said that every workout has to be hard and exhausting?? The heat can really take it out of you, so give yourself a break, and have a good time!