Runners often love to keep a routine. In fact, many of us are downright stubborn. Most of the time, like the last few miles of a marathon, this is an asset. However, in the warmer months, the conditions may dictate the need to make some adjustments in order to keep your training on track for your fall goal race. Sometimes, being willing to adjust can help you make the best of an admittedly less than perfect set of conditions, and provide a great opportunity to learn that you can succeed even if you have to deviate from your plan just a bit.
In this episode of Personal Best, we examine a few quick tips encouraging you to adjust your training for the hottest time of the year.
Be prepared to consider running at other times of day
Perhaps you squeeze in your run at your lunchbreak or at the middle of the day. Although that may usually provide your best time to run, consider planning ahead, at least on your harder days, to run in the early morning or evening. Yes, there are benefits to training in the middle of the day to late afternoon vs early in the morning, but the amount of performance benefit lost by training in 95 degrees with 90% humidity is far greater than the impact made by training in the early morning before the sun is overhead or in the evening when it goes down. Plus, this is also the exact time of year when many runners are beginning to take on new training challenges related to their fall goal races and are vulnerable to a bad day or two if the conditions are not conducive to a strong performance. If your work/ family schedule doesn't allow this temporary change on a regular basis in the summer, look ahead on your schedule to a few of the most rigorous workouts and do everything you can to protect a favorable time of day in which to complete those at least.
If you can't switch the time of day from when the sun is directly overhead, you can also.....
Be prepared to consider running in different venues
Yes, your workout sheet may say "Track," but oftentimes the temperature of a track surface can be several degrees warmer than the surrounding areas. Use your car odometer or handheld GPS to measure out your track distances on a bikepath or safe road, preferably one that offers a stretch with a bit of shade. Yes, the surface may be a bit less perfectly flat and reliable than the track, but you will ultimately feel better the closer you can come to a reasonable temperature in which to complete the workout. Run along a street with more intersections (being careful and paying attention to traffic) that offers shade. Run the same short loop twice where you might otherwise do it as part of a longer loop that includes much more exposure. Do what you need to do to accomplish your workout, and allow yourself to be able to recover and come back well the next day. Come race day this fall, you'll be glad you made a less scenic, but safer choice.
Many gyms will offer trial memberships, or reasonable prices for a month or two in the summer. Take advantage of these and get on a treadmill. Some runners are diehard outdoor runners. However, consider how pleased you will be to run at the right pace, particularly with the luxuries of a waterbottle and towel that you do not have to hold yourself, potentially a TV to watch your favorite team play, etc. You're not a wimp if you go inside to run on a treadmill! You are an athlete that is prioritizing your performance and wants to feel good doing it.
Plan your running around fluid intake
Many of you know to hydrate, before, during, and after longer runs. We discussed that topic a few months ago here. However, there is no time of year where it is more important than the summer. Before you head out on your normal route and in addition to your normal plans, which may include bringing along a water bottle or camelback, consider adjusting slightly as needed to incorporate parks with water fountains, and vendors or convenience stores that won't mind you buying a quick bottle of sports drink with sweaty dollars pulled from your shorts pocket, etc. During these months, you will need significantly more fluids than normal, and because you should be in the habit of taking them before you are really parched, you are going to need to plan for a larger amount of intake and at more spots along the way. In addition to drinking, plan to splash water on your head and neck, and other key cooling areas like the back of your wrists and knees. Don't get caught out! Finish strong because you have been hydrating the whole time.
Wear light colored, breathable fabrics
Although another simple step, it bears reminding that lighter colors absorb less heat, and breathable fabrics will help keep you, if not cooler, then less hot and sweaty. A hat or visor and sunscreen are key also both to avoiding the immediate problems posed by a sunburn as well as long term problems. Stay consistent! Plan ahead for the day. Bring bodyglide and/ or an extra pair of socks if your sweaty feet tend to cause blisters or too much slipping, and a shirt for afterwards so you aren't sitting in your car dripping and sweating. It is amazing how much better you will feel if you take care to attend to your attire.
Generally, we think of winter as the harshest season. Often, summer actually provides the greater challenge because we tend to forget how severely the temperatures can affect us. In addition to the above, it is important to note that all these steps are important both for your training as well as to avoid heat stroke and non-running related serious heat/ sun ramifications. Take pride in your training, but not so much that you are not willing to adjust and be flexible if the conditions are unsafe. If in doubt about a choice you are making to go ahead with a workout, and you don't have a trusted fellow runner to discuss it with, contact us at help@runcoach.com!
Modified by Cally Macumber
Completing a long run is a rewarding achievement for runners of all levels. Whether it's training for a marathon, half marathon, or simply aiming to improve endurance, long runs play a crucial role in building stamina. However, it's essential to remember that the work doesn't end when the run is over. Proper recovery is the key to maximizing the benefits of your long run and preventing injuries. What are effective recovery strategies to help you bounce back stronger after a long run? Let’s dive in:
Rehydrate and Refuel
Long runs can lead to significant fluid loss through sweat, which can result in dehydration. Proper hydration is crucial for a successful recovery. Within 30 minutes of completing your run, consume a balanced meal or snack that includes carbohydrates to replenish glycogen stores and protein to support muscle repair. Additionally, rehydrate with water or an electrolyte-rich beverage to restore essential minerals lost during your run.
Rest and Sleep
One of the most underestimated aspects of recovery is adequate rest and sleep. During sleep, your body undergoes critical repair and rebuilding processes. Aim for 7-9 hours of quality sleep per night to allow your muscles and joints to recover fully. If you feel fatigued after a long run, don't hesitate to take an extra rest day or adjust your training schedule accordingly. Listen to your body, and know that rest is an essential component of progress.
Ice Baths
Ice baths are a popular recovery technique among many athletes. The cold temperature is believed to constrict blood vessels and reduce inflammation, helping to alleviate muscle soreness. Spend 10-15 minutes chilling out the legs.
Compression Sleeves
Wearing compression sleeves post-run is said to aid in reducing muscle soreness and enhancing blood circulation. These snug-fitting sleeves provide gentle pressure to the muscles, which may help decrease inflammation and promote faster recovery. While the scientific evidence is mixed, many runners swear by it, so give it a try to see how your body responds.
Foam Rolling
Foam rolling is an effective way to target tight or sore muscles and release tension. By applying pressure to specific areas of the body, you can increase blood flow and improve tissue mobility. Spend 1-2 minutes rolling each major muscle group to ease any tightness or discomfort.
By incorporating these recovery strategies into your post-run routine, you can bounce back stronger, feeling more energized and ready to take on your next running challenge. Happy running!
Summer is one of the best seasons to be a runner. Enjoy it to the fullest by taking care of these basics.
Winter weather often requires the use of treadmills and other indoor facilities, but summer’s heat or thunderstorms may also force you to the air-conditioned sanctuary of the gym. Here are a few helpful things to remember about how to adjust when running indoors.
Highlights:If running indoors may not be an option, but running outdoors is not either, you may be in a spot where cross training is in order to maintain fitness. What cross training activity makes the most sense? Compare and contrast the vast array of currently available options available in gyms today.
Heading out on some adventurous runs or driving trips that might include a bunch of miles? Consider this list of things you might not consider, but can be VERY helpful for runners who are spending a lot of time in the car.
All that humidity might leave you a bit sweaty. Before you deal with the after effects of some serious chafing, read our quick Q&A with a dermatologist about chafing and how to avoid it.
While one of the most obvious topics for summer running, hydration is always worth keeping in mind, particularly if your average fluid consumption consists primarily of coffee or diet coke! Use the summer to build some good habits and read about the “art of hydration” here.
Updated by Cally on July 15, 2023
As the temperatures rise, summer offers a unique opportunity for runners to embrace the heat and use it as a training advantage for their upcoming fall races. While it may be tempting to retreat to the air-conditioned comfort of a gym, or scale back training during the sweltering months, running in the summer can bring numerous benefits that can significantly enhance your performance in the fall. We will explore the advantages of running in the summer and how it can help you achieve your racing goals in the months to come:
1. Improved Endurance:
Running in the heat challenges your body in ways that can translate into increased endurance and stamina. As your body works harder to regulate its temperature and adapt to environmental conditions, your cardiovascular system becomes more efficient. This improved efficiency can lead to enhanced oxygen utilization, better circulation, and a higher tolerance for physical exertion. By training in the summer, you can push your limits and build a solid foundation for long-distance races in the fall.
2. Mental Toughness:
Enduring hot and humid conditions during summer runs can develop mental toughness and resilience, which are crucial for race day success. Running in uncomfortable conditions teaches you to embrace discomfort, overcome challenges, and stay focused on your goals. The mental strength developed during summer training will carry over to your fall races, helping you push through fatigue, maintain a positive mindset, and tackle any obstacles that come your way.
3. Enhanced Heat Tolerance:
Regular summer running exposes your body to higher temperatures, leading to improved heat tolerance. As you sweat more during runs, your body becomes more efficient at cooling itself, allowing you to handle heat and stress better. This adaptation can be especially beneficial during fall races, where the weather conditions may still be warm. Your body will be better equipped to regulate its temperature, reducing the risk of overheating and enabling you to maintain a strong pace throughout your races.
4. Vitamin D Boost:
Running in the summer sun exposes you to natural sunlight, which stimulates vitamin D production in your body. Vitamin D is essential for bone health, immune function, and mood regulation. Spending time outdoors while running can increase your vitamin D levels, boost your mood, and enhance your overall well-being. The combination of exercise, sunlight, and fresh air can have a powerful positive impact on your mental and emotional state.
5. Race-Day Simulation:
If your fall race is scheduled in a warm climate, summer running provides an opportunity to simulate race conditions and acclimate to the heat. By training in similar environmental conditions, your body gradually adapts and becomes more efficient at managing stress. This acclimation can give you a significant advantage on race day, as your body will be better prepared to perform optimally in challenging conditions.
Embrace the summer heat as an opportunity rather than a hindrance to your training. Stay determined, and remember that the rewards of your hard work will be waiting for you at the finish line! Happy Global Running Day!
If you’re a woman, chances are you’ve likely had days when your cycle has impacted your runs or workouts. Some of those interruptions may have felt so severe, you've wondered how and when you should exercise during your cycle.
We chatted with Dr. Sahana Gopal, Head of Product at Wild AI (Wild AI is - an app that helps you train, fuel and recover with your female physiology) about the top five most common questions, related to your hormonal changes and how to be prepared tobe in "flo" with your cycle.
Should I run during my period?
You can definitely run while on your cycle, provided you aren’t suffering from period-related symptoms.
Some research even shows that gentle exercise can help reduce severity of period pain. Your hormone levels are actually the lowest at this time, which means that there is minimal impact on your metabolism, your resting heart rate is typically at its lowest, and your time to recover may be quicker. For instance, because female hormones impact metabolism, your body is better able to utilize carbohydrates which are the primary fuel source for high intensity type running. Lower levels of hormones also mean that you’re able to cope with heat better and your time to recover from high intensity work may be shorter, compared to when your hormones are higher.
Should I fuel differently during my cycle vs my normal diet?
Estrogen and progesterone are the two main hormones to consider across the menstrual cycle when it comes to nutrition. Because the levels of these two hormones are lowest during the period, they have minimal impact on metabolism and you can stick to your normal intake of protein and carbohydrates based on your workout intensity. It’s also a good idea to focus on having carbohydrates after training as more carbs may be utilized by your muscles at this time of your cycle. Because the period is an inflammatory process, eating foods rich in iron such as fortified cereals, dark green leafy veg and/or beans is a good way to keep levels in check due to blood loss.
My cramps are so severe that running is difficult. What should I do to stay active?
Firstly, having a painful period is not normal and there is a lot you can do to change this. Because of the inflammatory process that leads to your period, it’s important to make changes (5-7 days) before its onset so that your body can cope with the increase in inflammation and pain symptoms.
-Have 1g omega-3 rich food or a supplement
-Have food rich in magnesium (250mg) and zinc (30mg)
-Reduce saturated fats and dairy products
-Have a low dose anti-inflammatory such as baby aspirin or white willow bark.
Always have any supplements approved by your physician.
If you still suffer from cramps, research shows that light-moderate exercise can help reduce pain levels. Try moving your body in any way that feels good to you at this time. Importantly, this doesn't have to be your hardest workout of the month, if you don't feel up to it. Consider focusing on stretching, yoga and flexibility work at this time instead.
I’ve noticed my heart rate increases during my period. Is this normal?
Heart rate, particularly at rest, is usually at its lowest during your period, leading up to ovulation, which is the midpoint of the cycle. Once ovulation (release of the egg into the fallopian tube) has occurred, resting heart rate increases along with core body temperature as a result of the increase in female hormones, particularly progesterone.
Winter is not the only time your running may take you among the clouds. Summer vacations or trips with family might bring you to the mountains. When you need to run at high altitudes, keeping in mind a few simple things can make your experience much more enjoyable and productive.
Hydrate, hydrate, hydrate
At high altitudes, you may not feel sweaty, even after you run. However, that does not mean that you don’t need to replenish your fluids even more so than at sea level. At higher altitudes, there is less air pressure. Evaporation happens more rapidly both off your skin as well as every time you exhale. At an altitude similar to Denver, you perspire about twice as much as at sea level. If you are not being very deliberate about water intake, your running will suffer, and general dehydration may make you feel ill (headaches, nausea, fatigue are common effects) regardless. Carry a water bottle with you, drink throughout the day, and avoid caffeinated beverages. If you are concerned about how much to drink, weigh yourself before and after a run at altitude to get a sense of how much water you have perspired during the session.
Expect to adjust your paces
Running at altitude requires your body to function when your lungs aren’t getting the same concentration of oxygen with each breath. Your body has to fight harder to produce red blood cells and the whole operation makes things more difficult on your muscles to function in the manner to which you may be accustomed. If you can run an eight minute mile at sea level, doing so at an altitude similar to Albuquerque or Reno might leave you the finishing the length of a football field behind your sea level self. For instance, your Vo2 Max pace is adjusted about 3% per 1000 feet, and expect it to still feel pretty tough. Keeping a good humor and realistic expectations is key to successfully managing your schedule when heading to the hills.
It will get better...but it will get a little worse first
There is a lot of discussion about the benefits of training at altitude, but a long weekend at a mountain cabin won’t quite get you there. When you arrive, your body begins to fight the good fight to produce red blood cells, despite the paucity of oxygen. Initially, it will lose this fight, and your red blood cell stores will dwindle a bit over the first few days making these days successively more difficult to a certain extent. After your body figures out that it needs to work a ton harder, it will, and production will ramp up like a toy company at Christmas. However, this takes a about 2-3 weeks before supply can catch demand. Once you return to sea level, this high octane production will dissipate fairly soon as the air pressure yields more oxygen per breath. So, if you are serious about wanting to train at altitude, plan a longer stay, and don’t expect a huge boost months after you return.
Protect your skin
Even a cloudy day in the mountains can result in a sunburn with UV rays over twice as strong at many common mountain heights. Wear hats and sunscreen, reapplying frequently to stay ahead of sun damage.
Keep fueling
At high altitude, your body must work harder to keep up with all the demands listed above and more. A moderate caloric increase is appropriate to keep up with your body’s needs.
While the benefits and challenges of running at altitude are still being researched, a beautiful trail run in the mountains can provide qualitative benefits that go beyond the resultant blood chemistry, and training hard and with friends can plant the psychological seeds for many a goal race campaign. Plan well, take care of your body while in the hills, and enjoy many a mile in the thin air.
Originally written by Dena Evans
Updated by Hiruni Wijayaratne
Written by Jen Van Allen
Updated by Rosie Edwards
While training with us, you'll have a variety of workouts to help you build all-around fitness. Each workout plays a unique role in building your all-around fitness, and helping you reach your goals. It's important to stick to the pace and distance assigned for each workout. On your Schedule & History page, under the "Pace Chart" you'll see the suggested paces for each workout. Below, you'll find more guidance on how to gauge your effort for each run.
MAINTENANCE: Run at a conversational pace, or 65 - 85% of max heart rate. If you’re huffing and puffing, you’re going too fast. These workouts are designed to build your aerobic fitness, without stressing your bones, muscles, and joints. Don’t take your easy runs too fast; save your energy for quality workouts like speed sessions and long runs.
REST: Let your body recover from training stresses, get stronger, and bounce back quickly for your next workout. You may do a low-impact activity: walk, swim, bike, or ride the elliptical. Just take it easy.
LONG RUNS: Long runs are meant to build endurance, and get you comfortable spending hours at a time on your feet. Focus on finishing the distance at your target pace feeling strong. Practice fueling strategies and gear logistics to figure out what will work on race day.
THRESHOLD: This workout, also called a “tempo run,” should feel comfortably hard, but it’s not an all-out sprint. You should be able to say 2 to 3 words while running. Threshold workouts should be done at 85-92% of your maximum heart rate. Threshold workouts will help you develop the ability to hold a faster pace for a longer distance, and they’ll train your legs and your lungs to be more efficient.
SPEED SESSIONS: During speed sessions you’ll alternate between short, fast-bouts of running (typically 800 or 1500-meter repeats) and periods of recovery with walking or easy running. These workouts build cardiovascular fitness, muscle strength, stride efficiency, and they get your fast-twitch muscle fibers firing. Those benefits will help you no matter what kind of goal is. Try to complete the assigned workout feeling strong.
To learn more about the purposes of each workout, click here. Have questions? Contact Us.
Updated by Rosie Edwards
While we have many athletes who have been training with runcoach for years, we also love the constant influx of beginning runners or runners now tackling their first challenging goal race.
On the blog, we talk about all sorts of topics, but we also have an extensive archive of short pieces detailing some of the most fundamental aspects of running. So, whether you could use a quick refresher, or have been anxious to ask these questions but too shy to reach out, here is a sample of some tips we believe can help you reach your full potential!
What to do with your arms while running
What is a taper and how do I do it well
The mechanics of the running stride
Beyond these few topics, there are dozens of articles on our blog covering everything under the sun. We have Q&As about almost every imaginable ache and pain with experienced practitioners, interviews with professional and world class athletes, and even a few profile of fellow runcoach athletes like yourself. Check it out!
