Thursday, June 15, 2017

GUEST POST: Summer Training Tips by Jenn

With summer right around the corner I thought a post with some tips and tricks for warmer weather running would be great. And who better to share than Jenn (@Jenn13.1) who just hit ONE YEAR in her running streak?! Even though we don't have a ton of changes in our weather here in San Diego, she's trained through it all so I thought she'd be perfect! 

Jenn and I last year at the Fontana Run Days Half Marathon, where
it was over 93* at the finish line... #TwinningIsWinning

Tips for Warm Weather Running

Summer doesn’t officially start until June 20, but if the weather where you live is anything like Southern California, it’s already warm. With so many races in the Fall, training can’t stop just because it’s hot outside. Here are few tips for running in warmer weather.


When You Run

The hottest part of the day is usually between 12:00pm and 3:00pm, so early morning or evening runs are my favorite during the warmer months. Setting your alarm for an early wake up or running after a long workday may not seem appealing, but it can make all the difference in your run. And you get the added perk of catching a sunrise or sunset.

Where You Run

You might not always have the opportunity to run during the cooler parts of the day, so where you run might be as important as when you run. Pick routes that offer some shade or areas that are known for having a summer breeze. If it’s really warm, you might decide to take the run inside and run on a treadmill. I also look at the hydration possibilities — are there drinking fountains or places to stop for water? If you’re running near a park or recreational area and not sure where the water fountains are, you can usually find a map online that will list them all. There are also apps available, such as WeTap, so you can find hydration options on the go.

As someone who runs on trails, I know where I run is impacted by the warmer weather not only by the temperature but also by the elements. If you hit the trails, it’s important to stay aware of your surroundings. This is the time of year when snakes and lizards are more active and bees are having fun with all the spring wild flowers. Also, be aware of plants like poison oak because wearing tanks and shorts means you may be more likely to touch brush as you're running.


As you transition from winter/spring running to the warmer months, you might find you are running differently. Keeping it real, I know I sweat a lot more in July than I do in January. This means I need to stay on top of my hydration game. A run that may not have required water in February may in June. For me, my threshold is three miles — any run over that, I carry water with me. I may not always use it, but I’d rather have it with me and not need it. I also keep an extra bottle of water in my car so I have it waiting for me at the end of my run. It’s also important to stay hydrated even when you’re not running — don’t wait until you feel thirsty to start drinking water. This is a huge struggle for me so I start by setting goals and finding accountability groups — it’s a great way to stay hydrated and have fun.

What You Wear

As I said, I sweat more during the summer months than I do in the winter and spring. Because of this, some running clothes may not be as comfortable during these months. Find clothes that breath and are moisture wicking. I avoid cotton as it absorbs the sweat and gets heavy over a run. My PRO Compression marathon socks often get switched to the PC Runners or lows. Sunglasses and trucker hats are also a must for me — your run will be easier if you’re not squinting into the sun. There are also products such as the Running Skirts' Keep it Chill™ neck gaitor that are designed to help keep you cool during a run. And don’t forget your anti-chaffing agent and sunscreen — not only will they help keep you comfortable during your run, but after too. You may need to try a few things to find what works best for you and like with most things running, finding the right gear for your summer runs will be a little bit of trial and error.

Listen to Your Body

No matter how many tips you have and how prepared you might feel to run, my biggest go-to advice is “listen to your body.” No one knows better than you how you feel when you run, so if something feels off, it probably is. A couple of years ago, I ran a race in Chicago during July that was not only hot but extremely humid. As much as I wanted to go out and PR the course, my body wasn’t trained for those conditions. I knew early in the race that the PR wasn’t going to happen and I was right — I struggled more that race than I have in any other race. But it was also a great lesson in learning how my body reacts to heat and humidity so that I can be better prepared for future runs.

I don’t think I will ever truly enjoy running in hot weather, but I know with a few tips I can be better prepared and have as much fun as possible while I’m out there. Do you run in warmer weather? What are some of your suggestions?

Thanks to Jenn for sharing her tips on handling the warmer weather. I know I have another goal race coming up in October so I will be in the thick of my marathon training during these hot months and appreciate any advice I can get.

What do you think the worst part of summer running is?

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