Happy Hump Day everybody! We are now halfway through the week, congrats! Today I had an easy 7 mile run. I actually ran faster than I thought and finished with an 8:31 average pace. I think it is the cooler weather that just made me naturally run faster. There was 0 humidity this morning which felt AH-mazing! I ran a different route this morning in a part of town that I'm not so familiar with. Needless to say, I got a little bit lost and had to turn around at one point and go in a different direction that I was familiar with... It actually made the run a bit more exciting haha. I always think my body is going to be tired the day after a track workout, and although it is, I feel really good. Tomorrow is a ~drum roll please~ TEN mile tempo run... Oh boy! I am going to do this up at the track because it always be to control my pace better. 40 times around a track, fun huh? I so nervous for it but I KNOW I can do it!
What I ate yesterday:
A shrimp rice bowl with: Brown rice, lettuce, cucumber, tomato, spinach, black beans, vegan cheese, shrimp, and pineapple salsa with a piece of french bread on the side.
Plain cheerios with peaches and cashew milk!! Yummy
The dog ate half of the cheerios before she passed out on my bed:
How to stay cool in the summer heat!
In the summer, running gets really difficult. The heat and humidity naturally make you run slower and sweat a lot more. The chances of dehydration are greater and the body tends to push harder even with easy runs. Here is a list of ways to stay cool during the summer:
1. Hydrate, hydrate, hydrate!! This really cannot be stressed enough. You should drink at least 8 cups a day, if not more. Being a runner, you sweat out A LOT during summer runs, sometimes losing a few pounds while doing it. You want to drink enough water to gain back that water weight so the next day you are ready to run and not dehydrated.
2. Wear sweat wicking, heat gear. Every brand has some sore of dry fit material. I really like Under Armour's heat gear tank tops. When you start sweating and getting hot, the material stays cool. Nike's Dry Fit is also a good option. Saucony, Mizuno, Brooks, and Oiselle all have really good sweat wicking material gear that I would highly recommend. Check out their websites for more! Also, wear light colored and loose fitting clothes so you're comfortable!
3. Hats are a great way to keep the sun and sweat out of your eyes, as well as keep you shaded! I have a bunch of sweating wicking, light weight hats that are great for the summer. It does not even feel like you're wearing a hat. (Below)
4. Chafing is very common in the summer months, so if you are a chafer, Body Glide is a great thing to have on hand. I, luckily, am not a chafer, but from what I've heard, this stuff is a life saver!
5. Bring a handheld water bottle/camelbak/waist pack on your runs. Having water while running is great, and you can also stick any energy gels, electronics, and other necessities in it! I recommend the Nathan Handheld Bottle for shorter runs and Camelbak's for longer runs! It is smart to add sports drinks or hydration tablets (like Nuun) into your water bottles to replace the lost electrolytes. (Below)
6. Avoid the hottest part of the day! I tend to go running early in the morning before 6 am. This is great because the sun still hasn't risen up yet and it's somewhat cool. Night time is also a good option when the sun is starting to set. Definitely don't go running in the middle of the day!
7. Be flexible with your workouts! Obviously if you have a 10 mile run planned and start feeling sick at mile 6, don't push yourself and risk hurting yourself. Stop at mile 6 and be happy that you accomplished that. There are times where you can make up for these miles!
8. If the weather is really hot and humid, you may have the option to go to the gym and hop on the treadmill. This is a good option a lot of times and the treadmill should definitely be utilized if you have the opportunity. I personally do not do this, but I have the option!
I hope these tips help you during your summer runs! Be smart about your running during the summer, it is completely different than running in the fall and winter!
Questions to ponder:
Do you run faster in the cooler weather? What do you do to stay cool during your summer workouts? Do you use any hydration products?
Have a wonderful Wednesday friends!