tips for summer training
“Brutal” describes Florida aptly. When you’re not competing with blistering sunlight, the dew point reads above 70 degrees. The coolest conditions come with sideways swaths of thick drops heavy as marbles, lightning bright enough to momentarily blind. Sometimes, all three unsavory phenomena arrive together in one limousine. Not exactly prime weather for working out, but us Floridians, as anyone in any locale might, adapt. This guide is also adaptable, to whatever atmospheric hullabaloo might follow you en route to the trail or the pool or the gym. I speak most about heat because I experience the danger of 90+ degree middays and ridiculous humidity on the daily, and because it’s important to prevent discomfort at the least, serious health complications at the most.
*Note: I am not a doctor or specialist in any field of sports medicine. Always consult a trained professional for advice specific to you – all of these tidbits come from personal experience with my own body. Any links to products or other sites are NOT affiliate links – I am giving love to these brands on my own accord. Special thanks to my love for taking the photos of me.
Tips for more comfortable summer training
1. Modify your expectations
Especially runners (like myself) benefit from this. Throw away pace goals. Running, biking, or anything physical in summer is far different than in the autumn or winter: heat in the body builds rapidly and causes the heart, sweat glands, and other essential functions to work in overdrive to cool down your internal systems. Humidity complicates things even more by preventing sweat from evaporating and thus putting you at risk for severe heat exhaustion or heat stroke. If you body tells you to slow up, walk, or seek shade, listen. Stay to routes with more trees so rest is easier to come by should you choose to pause.
2. Hydrate before, during, and after
Water, in addition, may not be enough if exercising for any duration. I mix Nuun Hydration or Skratch Labs formulas into my water bottle (usually Nuun for gallivants less than an hour, and Skratch for longer workouts) since electrolyte loss is a prominent issue in summertime. I personally notice a rise in comfort and energy using these products, but several brands exist so find what’s best for your body. These can also be supplemented post-workout, so if I’m lightheaded or experiencing stomach cramping, I have another tablet or scoop to see if it helps. Often, it does. If you hate carrying bottles, a waist belt or wriststrap takes the load off your fingers, or run along a route with water fountains.
3. Sunscreen + skin protection
Slather that goop on, face and body. I’m horrible about this, so do as I say and not as I do. I use Derma-E Even Tone Brightening Day Cream on my face every morning as a base, but SPF 30+ is the general, minimal guideline for UV protection. Mineral sunscreens are preferable, and this site outlines in good detail why. Reapplication is particularly crucial if you’re a heavy sweater or swimming, and if you’re doing the latter find a strong waterproof sunscreen. In addition, hats and sunglasses not only protect your head and eyes respectively, but can help keep you cooler than going without – I often wear a visor to keep the sun from slamming into my forehead, but love the openness of the top to let heat escape from my head.
4. Try indoor forms of exercise, or swimming
I discovered a true enjoyment of swimming recently. It’s challenging, invigorating, and largely mitigates the hazard of heat-related complications all while assuring a rewarding workout session. The pool or ocean feels refreshing against the relentless sun, but be sure to remember to drink water as you can still dehydrate even when surrounded by this life-giving liquid. Athletes also tend to use summer as an “offseason” and focus on other base-building activities, and anyone can take this cue to hit up the gym and work on strength (I should do that more), a studio for yoga or Pilates, or to try some off-the-wall workout you’d otherwise put on the backburner.
5. Avoid cotton + wear light colors
Cotton is the bane of any athlete. Moisture-wicking athleticwear is a must for any condition, but is especially critical in summer. I try to be as minimal as possible when choosing clothes (because also, let’s be honest, tan lines) but I stay fairly covered to expose the smallest amount of skin possible. Surprisingly, I find donning compression socks a more comfortable option than short socks, probably because the sun is blocked from directly hitting my calves and ankles. Hang the all-black outfit for later and grab instead something pale and reflective.
6. Go early morning, or late afternoon
I’m guilty of running at noon because I’m too antsy to wait until the sun goes down (if you’re going to do this, see all the tips above and BE VERY AWARE OF YOUR BODY!) but it is preferable to avoid the most intense times of day. 10 a.m. to 4 p.m. is the typically accepted range of worst temperatures, though in Florida I’d argue sunrise to sunset is more accurate. I generally run when nighttime is ebbing but the sun hasn’t quite crested the horizon. At any rate, if you walk outside and every particle of your being warns you against working out, head back inside and try again later, or perform an alternative.
7. Carry a dopp kit if commuting
I usually run near home, but when I bike at the trails I pack a collection of items particularly for recovery and de-griming once I finish. The essentials for me are as follows:
- Extra packet of Skratch Lemon-Lime
- Extra thermos of water with ice
- Protein bar (or any snack)
- Towel
- Face wipes (I have a rotating selection but I love these right now for cooling and rehydrating my skin) or facial mist and cotton pads
- Extra shirt and shorts
- Sunscreen
8. Post-workout routine
Establish a sequence of self-care rituals to ensure your body recovers from a hot workout. I always take time to cool down: when running, I walk 3-5 minutes around my home, on the bike I’ll take the final 1-2 miles easy, and swimming I stroke gently for 10-20 lengths. Spend this time monitoring your heart rate and rehydrating. Once inside, I consume extra electrolytes if needed and hop in a tepid shower. An arctic-cold wash shocks your body and for some can be legitimately dangerous: when I’ve dialed the temperature too low, I find my body is confused for the rest of the day and jumps between radiating heat and shivering with chills. Once cleaned and redressed I stretch for 5-10 minutes, which can also be performed before showering but I’d rather not stink up the yoga mat I use, so I pamper the muscles after. Final step in the process is eating a snack or meal with a balance of carbs and protein. I’m not as meticulous as some about perfect proportions, but I focus on nutritional content as best I can. This is a good resource for further investigation.
9. Run in the rain!
While thunderous or heavy-wind conditions are hazardous and should not be toughed through, light to even moderate rain can be a refreshing and rather fun experience when biking or running. I even like swimming in it. Use caution when the roads, pavement, or trails are puddled, and if you are nervous about working out with rain or the skies threaten lightning, stay inside! But for those like me who find mere droplets cooling and sort of epic, a few measures can help. I always wear a visor or hat to shield my face from rain, which keeps visibility high. When striding through puddles I adopt a more exaggerated leg raise during a step, almost as if I were performing a high-knee drill, to reduce the amount of water splashing into my shoes and socks. Place cell phones and keys in a small, sealed sandwich baggie to keep dry. Wicking material is particularly crucial since you will likely get quite soaked by the end of the run, and keep a towel and an extra pair of clothes nearby – in the car, at your doorstep, wherever – to dry off and prevent chills or, if especially sensitive, hypothermia. As always, if you feel unsafe at any point, cut the workout short and head home, or if you get trapped in a storm, find shelter immediately until conditions improve.
Anything I missed? Give me a shout and tell me your best advice for training during the summertime!
