Ah…Summer is finally here! After such a long, hard winter this year I was counting the days. Not too long ago we were wondering where spring was and well today we get this.
I’m linking up with the Divas of the DC Trifecta ( Courtney, Mar & Cynthia) to bring you
1. Do a DU– Summer is the perfect time to mix it up a little. Consider swimming laps before going for a run. This cools down your core body temp before you hit the pavement. Bonus you’re 2/3 way to a triathlon!
2. Go for a bike ride– Taking a spin class on super hot days provides you with great cross training and air conditioning. Have to be outside? So do I! Somehow riding a bike outdoors in 100 degree heat does not get to me as much as running. Perhaps it’s the breeze in your face as you fly downhill.
3. Adjust your expectations-Consider ditching the watch and going by perceived exertion. Realize that running in extreme humidity means slowing your pace.
4. Ice up!-Some studies have shown that drinking an icy beverage pre run cools your internal temp just enough to give you boost when you need it. Carry icy water with you and hydrate more often than you normally would. Bump up those electrolytes and monitor for any signs of heat exhaustion. 
5. Adapt & Embrace– Remember that it takes a few weeks to adapt to the heat, just as it did to the extreme cold. Listen to your body and rest when needed. The first few runs of the summer are way harder than the last few. Enjoy the longer days, the greenery and the overall happiness summer brings. It has been said that training through the summer heat leads to fall PR’s-something to daydream about on those runs!
What tips do you have for beating the heat? Do you alter your workouts in the summer months?
Ah, great ideas! I’m glad we got a break from humidity today!
It’s gorgeous today but of course I ran yesterday!! LOl oh well
Great tips! It is a bit cool here right now, but I will be putting some of these tips to good use during our next heat wave!
It’s definitely not been cool here. Winter right into summer for DC. Enjoy your lovely weather. Thanks for stopping by!
Someone suggested to freeze water inside a Camelbak to take on outdoor runs. It cools your back as it sits back there and then you have ice water whenever you need to hydrate.
Great idea! I wonder if it’s heavy?
Stopping by from GGS. Love the tips! Swim before exercise is a great idea, it actually sparked/inspired an idea for a blog post I’m working on! Although I would love a swimming pool in my backyard, I think Im already over my backyard project budget this summer 🙂
Thanks for stopping by! Hope to see you again soon. Glad I sparked your creative juices. I will be on the lookout for it but feel free to tag me when you post. All of this blogging can get overwhelming at times huh?
I’m the weirdo that actually likes to run in the heat. I’d much rather run in warmer temps than cooler temps, probably because I’m cold 95% of my life. I’ve never heard of drinking an icy beverage before a run. Might have to try that! Thanks!
I like summer running better as well. I hate having to layer up with everything in the winter.
Adjust your expectations should be at the top. After winter weather and being so excited to run outside again I tend to forget how much of an impact the heat and humidity have on running. I’m quickly reminded 🙂
It is quite different huh? But just like we had to adapt to winter, we will adapt to summer as well. I still would rather run free of all those layers and hats & gloves.
I’m loving this week’s Friday five – we all have slightly similar tips but different, original ideas for them. Your #5 is my favorite – running throughout the summer definitely makes you tougher.
Thanks! And yes it does give you another level of “badass” runner. Happy Friday
You are so right about needing to adjust our expectations – all this summer running will pay off in the fall 🙂
absolutely! Happy sweating!
I love the idea of going for a swim pre run or even post run would be nice just to cool off.
Pre run and post run a swim is amazing and a nice cross train. Thanks for stopping by!
Its so important to adjust expectations for your summer running. Unfortunately, too many people have learned that the hard way, and it breaks my heart to hear those stories.
Totally agree! Most of us are just running for exercise and fun not to make the Olympic marathon team need to keep that in perspective.
I am allllll about the slurpee post run. I don’t care, it is artificial goodness!
Who can argue with that?!
Great reminder about bike rides. I used to bike all the time, but my bike has been gathering dust in the basement after I got into running. I think you’re right–a hot summer day is the perfect time to start biking again.
So much easier to bike in the heat and you can go so much longer too. Thanks for stopping by!
Love these tips! I learned last year that swimming before running felt amazing – the heat wasn’t noticable!
It is great yes!
great tips! you look so cute in your bike helmet! adorable 🙂 thanks for linking up, friend!
ah thanks! I like biking in the summer
You know I love #1 and #2 – mix it up! Also, I like the thought of going by perceived exertion. The heat makes a big difference and you will get tired much faster. It’s important to give yourself time to acclimate!
absolutely! I plan to bump up my swimming this summer too. Not quite ready to jump into your “waters” yet though
Great tips, Deborah! I have plans to go for a swim and then do a run in the near future – good to know it can help keep me cooler, even if it is just a little bit 🙂 That Slush looks delicious. And icy cold water is a must in the heat – warm water will just not do!
I always used to swim after a run but swimming before makes sense too. Let me know if you give it a try.
Wow, I had no idea about the icy beverage!!! i will have to try that out! Actually, there is a 7-11 on my run route that i will just have to make a pit stop in for a slurpee! YUM!
Now that is a great plan!!
Sooooo do I have permission to get a slurpee from 7 Eleven? Haha!
Totally fine by me!!
I like to freeze my camelbak the night before a long run. It feels like a rock on my back initially but as it starts to melt and falls into place, it keeps me cool!
Hmm good idea. I may need to get one this year.
I definitely need to start adding WAY more ice to my water bottle before I go for a hike or a run. Nothing worse than drinking hot water … well, except running out of water!
Great Tips!
For me, I become a morning person and tend to exercise in the mornings. I completely avoid the midday heat as its way too hot.
I definitely need to make sure that I amp up my water drinking though!
Sometimes it is way more humid here in the early morning and I actually feel better waiting until mid morning. Yes amping up the water is key. Thanks for stopping by!
It’s so hard to forgo my morning coffee! If its really hot, I’ll pour it on ice and drink it like that before my run.
haha I have to have my morning coffee too! I don’t like it iced why I don’t know. Thanks for stopping by!
I adopt my Camelbak during the summer! Time of day makes a huge difference too – in the morning the pavement has had time to cool!!
I haven’t run with a Camelback yet for some reason I think it will feel heavy. If our summer is anything like what our winter was, I may be purchasing one this year. Thanks for visiting hope to see you again!
Great tips Deborah! I think I may need to embrace the warm weather (#5)- perhaps it will grow on me.. like winter running! PS – Loved your play on Duathlon for #1.
Ah thanks! I used to always swim after a run but makes a lot of sense to do it first in the heat.
I like your suggestion that you swim befóre your sweaty run. Imagine if we went running first, and thén jumped into the pool, with our bodies pouring with sweat…. Yuck.
My best method of staying cool is to run really early.
haha I used to run before swimming all the time! It just makes sense to do it first in the heat.
I love that you ICE it up! What a great, low calorie and flavorful way to get in touch with summer! Any favorite flavors?
I like frozen gatorade fruit punch it’s so refreshing after a long run or bike ride.
An icy beverage sounds good to me 🙂
It does! I love frozen gatorade in the summer.
Nice tips. I drink so many slushies over the summer.
Slushies seem to be very popular! Don’t know why I waited so long to have them. Thanks for stopping by!
Great Tips!!! I confess I LOVE LOVE LOVE summer…. But, getting OUT in the heat for a workout is SUCH a challenge!!!!
P.S. HOWEVER, getting out in the COLD is unheard of! I love my nice warm gym when it’s cold out lol!
I love it out there in the summer. This winter was rough but I’d still rather be outside than stuck on a treadmill.
Do a DU, love it! I went on a 14 mile run today and then jumped into the lake and it felt so good! Also had some “recovery” ice cream. Deliciously refreshing!
Ice cream also works! I used to always swim after a run but it makes sense to swim before too right? Thanks for visiting!
Great tips, thanks! I did track work with my new training group in the 90 degree weather last Wednesday and it definitely sucked.
ooh that’s rough huh? Track work is not my fave but I would certainly benefit from it. Stay Cool!
Great tips. Love the advice about having an icy drink before outside exercise. I’ll need to do this this weekend in Savannah.
It definitely cools you down. I bet it does get really hot there too! I love it though after the winter we had. Thanks for stopping by!