Living in Boulder all this worked really well for me. When I look at my old training logs I can see just how much water I took in and what the weather was for every run. I was able to run up to about 97 degrees and up to 18-20 miles on long run days. But I was younger then and Colorado is extremely dry compared to Japan where I live now at age 67. I have not found myself able to sustain even the slowest pace here for more than a half hour when it's above 80 with high humidity without my vest and about 2 liters of water plus a frozen Aquarius that I start sipping as it begins to melt. And yes, then there is chafing. I still get out there but have to have very low expectations for what I will be able to do. Today it's 86 degrees and dew point is 76 degrees. That's a heat index of 96. I'm taking the day off. LOL
Yes, high heat and humidity make a huge difference. I know being in CO it's nothing compared to some other places. Definitely all relative to where you typically train. Summer is definitely all about listening to your body and just doing your best...and knowing your body is making impactful adaptations that will help you when it's cooler.
Great tips! Funny how we can sometimes forget common sense when it comes to our passions! And it’s not that different than what we’d think about when walking our dogs!
Thanks for watching and glad you found it helpful, Dave! Yeah, running in the hottest months isn't my favorite, but I thoroughly enjoy it when I can get out by sunrise!
I live in Minnesota so of course during the winter it is far from hot and humid. We went on vacation in Florida and it was extremely humid and i had a 14 mile long run to do. Not really a morning runner but I got up at 5 am and was out running by six. I did the whole run I the dark and it was so fun.
Oh yeah, Florida would be next level in the summer! We get 90s pretty often in July and August in CO, but it is dry. I would be toast in that humidity, so I would be leaving before the sun came up, too!
They literally stopped my husband's leg cramps in the last few miles of his marathon so he could push through. I highly recommend just having a couple on hand for any long run in the heat!
+1 on the GoodR sunglasses recommendation. I'd also recommend Knockaround for awesome lightweight, no-bounce sport sunglasses. With either brand, you can basically get a pair of mirrored, polarized sunglasses for $20-25 a pop.
Eat immediately, hydrate with electrolytes immediately, cold showers can help. But I think what people don't realize is how much your recovery is dependent on what you do mid-run. Go into a hot run dehydrated and don't hydrated, recovery is going to be really tough. Do the right things before the run and during the run and you will feel much less depleted after.
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Living in Boulder all this worked really well for me. When I look at my old training logs I can see just how much water I took in and what the weather was for every run. I was able to run up to about 97 degrees and up to 18-20 miles on long run days. But I was younger then and Colorado is extremely dry compared to Japan where I live now at age 67. I have not found myself able to sustain even the slowest pace here for more than a half hour when it's above 80 with high humidity without my vest and about 2 liters of water plus a frozen Aquarius that I start sipping as it begins to melt. And yes, then there is chafing. I still get out there but have to have very low expectations for what I will be able to do. Today it's 86 degrees and dew point is 76 degrees. That's a heat index of 96. I'm taking the day off. LOL
Yes, high heat and humidity make a huge difference. I know being in CO it's nothing compared to some other places. Definitely all relative to where you typically train. Summer is definitely all about listening to your body and just doing your best...and knowing your body is making impactful adaptations that will help you when it's cooler.
Great tips! Funny how we can sometimes forget common sense when it comes to our passions! And it’s not that different than what we’d think about when walking our dogs!
For sure! I think some people like to "tough it out" when in actuality they're doing a disservice to both their body and their training.
Thanks Jane, I enjoy your informative video
You're so welcome, Emile - hope you got some helpful info out of this one.
Super info and just in time as summer in Ireland has just arrived 🌞
Thanks for watching and glad you found it helpful, Dave! Yeah, running in the hottest months isn't my favorite, but I thoroughly enjoy it when I can get out by sunrise!
Great talk here! Very timely! Solid advice!
@devrunner thanks - glad it was helpful!
I live in Minnesota so of course during the winter it is far from hot and humid. We went on vacation in Florida and it was extremely humid and i had a 14 mile long run to do. Not really a morning runner but I got up at 5 am and was out running by six. I did the whole run I the dark and it was so fun.
Oh yeah, Florida would be next level in the summer! We get 90s pretty often in July and August in CO, but it is dry. I would be toast in that humidity, so I would be leaving before the sun came up, too!
Great tips Jane!
Thank you, Jesús, for the kind comment! Glad you found the tips useful and happy summer running!
Salt tablets? What a great idea! I'm so out of the loop haha
They literally stopped my husband's leg cramps in the last few miles of his marathon so he could push through. I highly recommend just having a couple on hand for any long run in the heat!
Thanks for the tips.
Of course! Thanks so much for watching!
+1 on the GoodR sunglasses recommendation. I'd also recommend Knockaround for awesome lightweight, no-bounce sport sunglasses. With either brand, you can basically get a pair of mirrored, polarized sunglasses for $20-25 a pop.
Thank you for mentioning Knockaround! I actually bought a pair of those shortly after making this video and I love them!
I need those smaller water bottles!
They are my favorite!
What about hot weather recovery tips?
Eat immediately, hydrate with electrolytes immediately, cold showers can help. But I think what people don't realize is how much your recovery is dependent on what you do mid-run. Go into a hot run dehydrated and don't hydrated, recovery is going to be really tough. Do the right things before the run and during the run and you will feel much less depleted after.