Heat and Marathon Training

It's hot all over the country now (and has been for a while out here in Phoenix, AZ), and for many it's when we start training for our fall marathons. And although it's nice to lose the hat, gloves and tights from our winter running, we all still need to be very vigilant when outside on our runs (especially our weekend long run). So here is a quick list of things and/or items you should be aware of when going for your runs in the summer heat:



1. Get out early if possible. I know out here in Phoenix this is the best time to run. With my groups at Marathon Coaching Consultants we run as early as 5 a.m. on the weekends for our long run. If you are going to run before the sun gets out, I would just HIGHLY suggest to run with a partner - one can never be too safe.



2. If getting up early is not possible, then at least try to get most or part of your runs in a shady area. I know out here in Arizona, this is virtually impossible, but for others around the country, I know there are a myriad of trails to jump on and get a good run in.





3. Wear a fuel or water belt! Especially on those runs over 30-40 minutes. This should be an essential item on your person. You don't want to get caught on a run without water.





4. If for some reason you don't own or have a fuel belt (or hate to wear them like I do!). Then make sure you run a route where you know you have access to a water fountain at least. I would suggest doing a shorter loop run with a water fountain on the course, which you can run a few times in order to get more miles in.



5. On really long runs (over an hour) don't just have water in your fuel belt, but have some sorts of sports drink on you as well. You'll need to replenish your electrolytes if you're out on the roads/trails for a considerable amount of time - water just won't cut it!




6. Wear sun block on your runs. Sure there may be a nice breeze, you can squirt water over your head every mile or so, but that doesn't stop the UV rays from damaging your skin if you can't find a shady place to run. So if you're going for a run let's lather up like we're at the beach.




7. A running cap and sunglasses are a great compliment when running on a hot sunny day. I go for just the cap pulled down low to keep the sun out because I'm not a big fan of wearing sunglasses on a run. But sunglasses allow you not to squint or cause any potential eye damage when logging in those long miles.




8. Last idea is to simply run in the evening, if possible. Again, like the early morning run, make sure you are safe and try to run with a partner. Usually, it's cooler in the evening to run then most other parts of the day. But again, this may or may not be possible for you depending on your schedule.




So those are some quick pointer to getting through the summer heat and logging in those miles for your fall marathons. Enjoy the sun this summer...just be smart about it.