Prepping for Summer Heat

Have you seen the crazy hot temps going on the past couple weeks throughout the West??

Word on the street is that weather system is supposed to hit Buffalo next week with temperatures in the 90s here!

So that means it's time we talk about some quick summer training tips:

1.  Hydration, hydration, hydration: Staying hydrated in any weather is super important for athletic performance as experts suggest that performance starts to decline if an athlete is dehydrated by as little as 2% of body weight - this always blows my mind!! And since your body produces more sweat in higher temperatures to attempt to cool you down, this typically causes runners to experience an increase in heart rate associated with a decline in performance. This is why it's also a good reminder to hydrate with drinks that have electrolytes (sodium, chloride, potassium, magnesium, and calcium) to make up for those lost in sweat!

1. Train by feel, not as much pace: As we just mentioned above, running in the heat will typically cause people to experience a higher heart rate than typically expected at certain paces. In other words, the effort is likely going to feel harder than normal when the temperatures start to climb. It's suggested that if the temps are above 70-80 degrees, you may need to adjust your paces slightly and go more based on your perceived exertion of what you know the intended run should feel like.

1.  Don't get discouraged and keep a good attitude: Another super interesting thing that I read recently in a Runner's World article was that just the sensation of being warm can decrease an athletes performance by 9%; so psychologists have suggested that athletes need to try to not focus as much attention on bodily sensations but rather focus on positive self-talk and mantras to stay focused on the goal at hand! Also, don't let the hot weather training runs get you down - your fitness will be continuing to build and you are just getting prepared to crush come fall!

Long story short, it's important to focus on the things that you can control (i.e. hydration and attitude) and let go of those that you can't (i.e. weather) especially on race day!

Interested in learning more tips about how you can best train throughout the summer to prepare for your fall races, click the button below to get in touch!

Here at AWAKEN, we offer rehab, 3-Dimensional running analysis, run coaching, and strength training services designed specifically FOR RUNNERS, BY RUNNERS and we're confident you'll notice the difference!

Click the button below and we'll set up a completely free 15-20 min phone consultation that will give us time to understand more in depth about where you're coming from, what services you're interested in, and what your upcoming goals are!

Happy running everyone! :)

Coach Mackenzie needing some hydration post-race!