Happy Friday, y’all! Today I’m talking summer workouts. Time of day, hydration — even skin protection — are all things you should consider when working out under the summer sun.
I’ve discussed summer running safety and given tips for successful summer running before, but I’ve never focused on how to modify your workout during the warmer months. I’ll do that today. Check it out:
5 Ways to Modify Your Workout This Summer
1. Run early.
Or late. Just don’t run in the middle of the day. Not only is running early a great way to start your day, but it’s also the best way to avoid the heat of summertime. I admit, I’ve been running in the middle of the morning and I’ve been loving it. But, and I’m being completely candid here, it’s been tough the last couple of workouts. My runs and psyche have been suffering because of the heat. I’ll be switching to earlier runs soon just so I can finish all my miles with some sanity leftover.
2. Slow your pace.
My coach harps on us all the time about using effort over pace during particularly grueling runs — and especially during summer runs. If it’s hot and sunny, your pace will slow significantly based on the conditions. Sometimes up to 20 seconds per mile! It’s okay to slow it down. Those are the days you need to run by effort — not pace.
3. Hydrate early and often.
The rule of thumb of running a marathon is “fuel early and often.” Well, the same can be said about running and working out in the heat. Make sure you start hydrated, stay hydrated throughout, and rehydrate after your workout. Even if you think you don’t need water in the summer, you do. During the winter, I can run 9, 10, 11 miles without water. But in the summer I’m lucky if I can make it three. There’s nothing worse than not having enough water — don’t be like me, stay hydrated. Hydrate early and often!
4. Don’t do as many reps.
If you’re doing a tough HIIT workout and it’s particularly hot, don’t feel bad if you need to cut the reps. I usually do 10 reps of whatever exercise I’m doing. I like 10 — it’s a nice, round number. But on the days that I’m doing my workout outside or I’m just generally more fatigued, I’ll cut it down to a more manageable number. Like 7. Sometimes, if it’s something like burpees, I’ll even drop it down to 5.
5. Wear sunblock.
I feel like this is a given, but as hard as I try to be mindful of running in the summer sun, there are times I forget to apply sunblock. Regardless of your activity — hiking, SUP, running, yoga — if you’re going to be outdoors, be sure to wear sunblock. Your skin will thank you.
Follow these five general guidelines to modify your workout this summer and you’ll be good to go for the duration. Working out in the summer is fun if done right!
TALK TO ME!
What’s your favorite season for working out or running?
What’s one way you modify your workout to adjust for the heat?