Training Season 101: Running in the Heat


The alarm clock sounded at 4:30 am, signaling that it was time to get up and prepare my mind for a training run. It's the first long run for the DRC Early Marathon training season. Although I’m not sure which Marathon I’m going to register for, I need to get back into pavement shape. As I wrapped my mind around 8 miles at long run pace (12:26-13:06), I began to experience motivational stress known as ”Eustress.” It was a good training run, but the heat and humidity made it a challenge. To overcome this challenge, let’s review some helpful tips for training and racing in hot temperatures and humidity.


Run Early

Consider running early when the sun is at its weakest point. Although it may rise higher during the run causing you to sweat, it’s better than baking. I’m a morning person, so this tweak is a part of my year around routine, notice I said my alarm sounded at 4:30 am because the run starts promptly at 6 am.


Running Gear

The right outfit is essential not only on race day and training runs, but it's even more critical in extreme temperatures. Avoid cotton material and dark colors to prevent overheating. What’s wrong with cotton, you might ask? Cotton absorbs the moisture trapping it against your skin, causing you to feel damp and hot as you sweat.

Instead, you should invest in technical fabrics (Dri-Fit) that are both sweat-wicking and breathable; it will keep you dry and comfortable.


Hit the Trials

Trail running is a fun way to step off the payment during extreme temperatures because concrete and asphalt absorb heat, causing the body to hold heat while running. Although trail runs may take longer to complete a mile, remember it's a shaded area.



In my opinion, staying hydrated is easier said than done. Your body will tell you if you are hydrated or dehydrated. The first sign is the color of your urine. When properly hydrated your urine will be light in appearance. If your urine is dark in color when you wake up for your morning run then make sure to carry your hydration bottle.

Alright, there you have it, a few tips to help you stay cool on the pavement. So set that alarm clock for 5:00 am, properly hydrate yourself, pick out that cool outfit, lace up and run.

Next stop, Five on the 4th



P.S. Don’t forget to hashtag #ontherunwithkrista when you hit the pavement, I’ll be looking for you. See you on the pavement.