Summer weather arrived with a vengeance this week, and along with the change of seasons I am making changes to my workout schedule. Last week I ran my last race until September (did you see my Lawyers Have Heart recap?) and now I am turning my full attention to the hills I will face in Lancaster, Pennsylvania when I do the Farm to Fork Fondo at the end of July.
Today’s Friday Five theme is Summer Running Tips, so I’m sharing five ways I’m changing things up for summer and my summer workout tips. Visit the link up at Running On Happy and Fairytales and Fitness for more great ideas.
1. Check Out Studio Workouts. Just two weeks ago I skipped out on my indoor cycling class to go for a run because it was SO NICE out, but this week I was glad to be heading to Orange Theory Fitness and Revolve to do my sweating inside. Sure, you can beat the heat by running early, but around here you can’t escape the humidity–even at 5:00 am! This is a great time of year to check out studio workouts because they tend to be less crowded with so many “regulars” going on vacation.
Rowing in the a/c at OTF
2. Adjust Your Workout Program. Unless you’re training for a fall marathon, consider cutting back on your running mileage. Or, do shorter runs on more days to maintain the same weekly mileage without having to spend too much time running in the heat. I am actually considering giving up my weekend long runs for an extra day of cycling–who am I?–although I am reluctant to lose my comfortable-with-8-miles base.
The hilly, shady Custis Trail
3. Choose A Shady Running Route. This may seem obvious, but there are certain routes I save for the winter when the lack of shade is not an issue because I welcome the extra warmth from the sun. In summer, I am more likely to drive to a shady spot on the Mount Vernon Trail or recruit a friend to join me on the hilly but shady Custis Trail, because it really makes a difference!
4. Hydrate Around The Clock. Staying hydrated is key when you’re exercising in the heat, but you can’t just drink water or a sports drink during your run. Focus on drinking plenty of water around the clock, including a glass before bedtime (if your bladder will let you sleep!) and first thing in the morning. I use Nuun during my runs and bike rides, and love having a watermelon-lime slushy as a recovery drink.
5. Refuel With The Rainbow. Nutrition can make a big difference in how well you can tolerate summer workouts, so hit up the farmer’s market–or your own garden–for a rainbow of fruits and vegetables. I am loving fresh berries and cottage cheese for breakfast, big salads with all sorts of veggies and legumes for lunch, and gazpacho and grilled fish for dinner.
Are you changing up your workout program for the summer?