Endurance Train Like a Pro with the Saucony Ride 13

Sponsored by Zappos. All opinions are my own.

With zero races on my schedule and several months to play around with my training program, I decided these hot summer months are a perfect time to improve my endurance. This may sound crazy since it’s the most uncomfortable time of the year to be running outside for hours. Good thing I don’t mind the hot weather, but it does make running feel harder and less enjoyable sometimes! What helps is reminding myself of my purpose every morning before heading outside. Some days that purpose is for my mental or physical health, other days I run for a specific global cause, and other days I run for the views!

I’ve got several runs under my belt in my new Saucony Ride 13 from Zappos and I have to say I was surprised at the amount of cushioning they had, because when I took them out of the box they felt extremely light, similar to my racing shoes that have almost zero cushioning! I chose the Coral/Alloy color, but it was a hard choice since Zappos also has three other sleek color options that I’ll probably get my hands on as well! You can find almost anything you are looking for on Zappos, and as a rewards member, you can get anything you order in a day or two with their free expedited shipping. The other perk is the free return policy, which is for an entire year! So if you order something and don’t like it or it doesn’t fit right, you’ve got a long time to return. 

Consistency is Key

Most of you know I get my runs in no matter what. Over the years, I feel this consistency is what truly built my tolerance for the marathon, and, believe it or not, my improved paces. Although I don’t recommend a high mileage program to everyone, safely increasing what you are doing now is beneficial for building endurance. The most important part of this is making sure you gradually and safely build up mileage. This means making sure you wear the right shoes for YOU. Marathon training requires longer runs than usual, so it’s vital to wear supportive and cushioned shoes so that you can prevent injuries and recover faster. Almost nothing feels worse than having sore feet and ankles for days because you chose to wear the lightest and least supportive shoes on a long run thinking it will make you faster!

Tough Runs Made Easier

The Saucony Ride 13 is an ideal distance-training shoe since it is made with all-around cushioning—even the upper has a light, thin layer of compressive cushion. I felt the shoe had a more ‘fitted’ feel to it and kept my foot in place, even on my 90-minute run this week. A soft and responsive ride is what you want when you are running long and the flexible TRI-FLEXthat creates the outsole of the Ride 13 makes this happen. When I start to get tired in the second half of my runs I notice the pounding of my steps more on my joints. One aspect of this pair that helped soothe this impact is the sensation of the shock being distributed throughout the entire foot rather than just at the heel, where I normally land first.

Runners often get confused as to what ‘responsiveness’ really is and why it plays a role in our performance. It’s basically the way a shoe returns energy to your step. We put our energy into our foot strike onto the ground and a good shoe bounces that energy right back giving you a spring to your step, making running feel easier. This is ideal for summer running, since, as I mentioned at the start, running can feel hard during this time of the year!

The Saucony Ride 13 is a great option for runs of any length, but I’ll be using these for my medium to longer runs. Since they truly have good shock absorption on top of their responsiveness, marathon paced miles will feel smooth, too! If you are looking for a neutral pair for every day runs, the Ride 13 is an excellent choice. The heel offset is 8mm, which is ideal for runners who are either returning from or prone to injuries. Don’t forget to check out the other colors and everything else Zappos has to offer. Their rewards program is waiting for you!

Summer Training Success: Featuring Asics GEL-Kayano 27

Sponsored by Zappos. All opinions are my own.

Training during these hot summer months can definitely make even the strongest of runners feel so out of shape! The good thing is that the rumors are true—training in the heat helps build fitness. Every time I’ve planned a fall race, I end up dreading the fact that the bulk of the training and the most intense weeks will land on the hottest part of the year. This is coming from someone who lives in a warm climate year round! Miami is regularly warm, so you would think I am used to it even when summer comes around. But it is a different kind of heat from June through September—very high humidity and dew point and a “feels like” temperature of 100+ degrees almost every single day!

Sadly, we’ve had the majority of our races canceled for the rest of the year, so it can be tough to find the motivation to train at all, especially when it’s stifling outside. I mentioned before and I’ll say it over and over again—new shoes can do wonders to give us a push to get out the door! I’m on my fourth week of using my ASICS GEL-Kayano 27 from Zappos and I’m truly loving them for the bulk of my training. Since my focus is improving my endurance, I’m incorporating several longer easy to medium-paced runs and this pair has been perfect!

Keep It Light

This goes for not just your summer training load, but also your entire outfit. The most comfortable way to run when it’s extremely warm out is with the lightest gear. You don’t want your clothes sticking to you, so make sure you wear light, breathable materials that keep you dry. This is especially important when it comes to shoes. You don’t want your sweat to keep you from reaching your pace goals! I, myself, am definitely not a fan of running shoes that absorb all my sweat and end up feeling heavy and sponge-like—no thank you!

The GEL-Kayano 27 have been the perfect pair for summer running since they are made with a mesh upper that allows air to flow through the shoes to help keep you dry. This is a bit of an update from the previous version, since they expanded the space in between the material’s fibers. Even the sock liner inside the shoe stays dry! By the way, the sock liner actually adds extra plush cushioning that I feel makes long runs much more comfortable! My feet tend to get sore, especially since I’ve had 12-years full of bouts of plantar fasciitis, so any extra cushioning that does not add weight is a plus.

Versatility

I have a neutral running stance and normal arch height, so I generally don’t have to worry about finding a good stability shoe. What I’ve noticed when researching running shoes is that it’s hard to find a pair that works really well for both neutral and overpronating runners. Usually the stability aspect tends to feel stiffer along the outsole if you are a neutral runner, therefore not as comfortable for speedier runs. 

The ASICS GEL-Kayano 27, however, is the best of both worlds! The DUOMAX support system helps limit the foot rolling inward (overpronate), but not at the cost of cushioning. It’s made with softer materials so from when the foot strikes the ground all the way to the push-off phase, it keeps the impact less intense, while providing the springiness we want to run at any pace. I noticed this the most when making turns on my runs—the shoe feels like it conforms to the shape of your foot like a foam mattress would, but kept my ankle secure as it rotated.

All in all, I feel the ASICS GEL-Kayano 27 does a great job at protecting my injury-prone feet during my high-mileage training program. After trying them out for every type of run—easy, long, sprints, tempo runs, and hill running, I find they work well for each, but are truly the perfect fit for medium to long consistently paced runs. Since these have been my go-to pair for the bulk of my easy and recovery runs, I even bought a second pair! There are several colors to choose from at Zappos, so take a look for yourself and don’t forget about signing up for the Zappos rewards so you can take advantage of the many benefits, like free expedited shipping, points on every purchase, and a 365 day return policy! 

Shoe Review: HOKA ONE ONE Clifton Edge

Sponsored by Zappos Running. All opinions are my own.

Is heel striking really that bad for you? This is a common concern in the running community and has been a topic of debate for years. An extended amount of research has been done on foot strike patterns but has ultimately been inconclusive as to whether it actually is the cause of injuries and/or limits performance in any way. Poor performance and injuries are usually caused by a mixture of things—overall weakness, history of other injuries, overtraining, and faulty form, all together are major culprits, among others. Believe it or not, wearing the wrong types of shoes for YOUR feet can be a primary cause as well. The good thing is many shoe brands are coming out with so many options that it’s actually not so hard to find a good pair—as long as you do your research!

I was lucky to get my hands on a pair of HOKA ONE ONE Clifton Edge from Zappos and was impressed from the moment I tried them on! First off, the color choices, although only two, are amazing, so I’ll probably make a purchase for the moonlit ocean color very soon! Zappos offers a free VIP membership program that comes with a package of benefits like free expedited shipping, free returns for 365 days, excellent customer service, along with their incredible selection of products.

Running with Less Impact—Yes Please!

If you are a distance runner, you know the trauma that running all the miles can do to the body. I, myself, love a high mileage program. It’s worked for me for years, but only if I incorporate the proper recovery and take care of my body. The HOKA ONE ONE Clifton Edge has a visible extended heel that may scare some runners into thinking it will limit their pace or just feel uncomfortable, but my review on this feature is a positive one. It actually felt the opposite for me—it made the constant pounding feel much less impactful.

I am a big heel striker, which used to make me anxious until I learned that it’s actually not directly linked to injuries after all. The problem with heel striking is that it shoots the pounding all the way up the joints. Within the first few steps of taking my Clifton Edge out for a short, easy run, I noticed the shoe actually promotes a more mid-foot strike pattern. This is a plus for me, because it made the transition into the push-off phase much smoother. In turn, I felt since the shoe created this mid-foot strike on impact, it allowed me to apply a slightly better forward lean, which is part of good form! Of course, any permanent form improvements are made by the runner, not the shoe! 

The Best of Both Worlds

An extremely lightweight shoe is usually not the most cushioned one. The HOKA ONE ONE Clifton Edge, although a narrower shoe, provides a comfortable ride compared to what you may think when holding the shoe by hand. The Women’s shoe weighs about 8 ounces, which is on the lower to medium end of most supportive shoes. Instead of feeling tighter with the narrow fit, it felt more “fitted”—meaning the materials conformed to the shape of my feet as to support them. It has just enough cushioning to protect my feet during long runs, but not so much that it compresses my foot when I want to go fast. I have a neutral foot and gait pattern so this stability pair was perfect for me for runs of any distance.

So far I’ve taken my Clifton Edge out on a short 45-minute easy-paced run and a 90-minute aerobic run and they felt just right! I’m looking forward to trying this pair out for race-paced workouts and hill sessions, since the comfortable ride and smoother heel-to-toe transition are more ideal for fast and higher impact running. If you are a neutral runner looking for a lightweight shoe that’s also super good-looking, I highly recommend the HOKA ONE ONE Clifton Edge from Zappos. Don’t forget to sign up for the VIP membership and take advantage of the many benefits!

Shoe Review: Brooks Hyperion Tempo

Sponsored by Zappos. All opinions are my own.

With fall racing around the corner, most of us are gearing up for an intense summer of fast miles in the heat. As tough as it is to train during this time, we just need to find what motivates us to get up and get it done. I don’t know about you but a fast pair of running shoes really does the trick to get me excited to work hard. There are so many to choose from, though, so it can get a little overwhelming trying to find the perfect shoe rotation. There are several components to shoes that determine what they are best used for. You have to consider the weight, materials, responsiveness, and cushioning levels when picking what to wear for long runs, speed sessions, track workouts, and your every day easy runs.

I’ve been so happy with my recent addition of the Brooks Adrenaline that I got so intrigued by what else the brand has to offer. I’ve been in search for a shoe that works for longer distance speed work, since that’s my goal for the summer. Thankfully I got my hands on a pair of the Brooks Hyperion Tempo from Zappos. The Hyperion is a line that was created with input from some of the top elite runners, so you can probably guess they are made to go fast!

Zappos never lets me down. I can always count on finding any pair I’m looking for with their extremely large selection of running shoes and expert customer service that is always ready to answer all of my questions. As a VIP member you not only get these benefits, but also super fast and free shipping—even during the pandemic I got my shoes within a couple of days! Free returns for a year is also part of the VIP program, which you won’t find anywhere else. If you love to shop and want the best selections, I highly recommend being a VIP member, which is also free by the way!

Weight Matters

Most runners try to find the lightest pair of shoes for every run. In general, this is a good idea. No one wants to be pounding the pavement with a bulky pair. Normally the lightest shoes are made for short distance speed work like track sessions and for racing, and developed with materials that most likely are the least supportive and cushioned since this will add weight to the shoe. The tricky part about finding the right shoes for half and full marathon training is that you have to look hard for a shoe that has both components—lightweight AND supportive. The Brooks Hyperion Tempo falls into this category.

Faster Recovery

I first tested these out for a short, easy run to break them in a little, and then added a few strides at the end to see how they felt for faster paces. I was impressed to find that they really didn’t need to be broken in—they felt flexible and soft from the start. The DNA FLASH midsole is infused with nitrogen, which is what helps the shoe give off a superb energy return. This is important for fast running because you want that force you’re putting into the shoe to be used to push off and accelerate as fast as possible. Basically, the goal is zero waste of energy, so that you can recover faster. Shoes that don’t provide this make your feet and muscles work harder to gain the speed you are aiming for, therefore increasing fatigue and delaying recovery.

Unlike other distance running shoes, the Brooks Hyperion Tempo are far from rigid. The upper is made with stretchy material that hugs the foot, but are pretty roomy in the forefoot. This means when feet swell after long distances, which is normal, you don’t have to worry about the shoes feeling tight during the second half of those long sessions. After using these for the second time on a 12 mile run in 85-degree weather, I was happy to see that they truly felt breathable even given how much I sweat during these hot summer runs! Breathable shoes means less risk of painful blisters and chafing, which can be a major limitation to any amount of running. You are guaranteed to feel light on your feet, since this pair does not hold on to moisture.

If you are preparing for a half or full marathon this summer, the Brooks Hyperion Tempo is a great option for longer and faster runs. There are two sleek color combinations to choose from, so head over to Zappos to order yours today and sign up for that VIP membership so you can reap the rewards!

My Current Training Schedule & Fall Race Plans

My decision to take a long break from racing has made my training schedule a bit foggy this summer. Since I haven’t yet decided on whether I will race anything more than a 10k this fall, I have been taking it easy, not worrying about skipping some days or not pushing myself as much. The fall is quickly approaching, though, so if I do decide to race a half or full marathon, I want to be ready to finish strong with a PR or at least a very good workout!  The last couple of weeks I have started a new, and steadier schedule, which I hope to keep for another month or two until my “real” training starts.

Strength Training

This is something I have been extremely strict about since my last race. I have always made time for the gym, but was doing pretty much the same workouts most weeks. I started heavier lifting this summer, splitting up body parts most days. Now I have been making sure to stick to four days of strength training, mixing up my routine every week. At least three of these days are at the gym using machines and dumbbells, and I’ll squeeze in another day of 30-40 minutes of resistance band and bodyweight exercises. Most of my workouts are my own, but I do get loads of inspiration from fellow Instagram fitness buffs! Consistent strength training has been what has kept my joints healthy and free from injury. If you normally experience back or knee pain, I suggest you start hitting the weights! It will make a huge difference if you want to keep up your running routine. 

My current training plan looks like this: 

Monday         AM: 10 miles (either with 3-4x1 mile hard OR 5-6 miles at tempo pace)

                       PM: 45-60 minute gym session – legs/biceps/shoulders/abs circuit

Tuesday         AM: 8-10 miles easy

                        PM: 3-5 miles easy

Wednesday    AM: 8-10 miles – 3 miles easy + 8x200m uphill/downhill repeats + 3 miles easy

                         PM: 45 min gym session – chest/triceps/back/abs circuit

Thursday        AM: 8-10 miles easy

                         PM: 3-5 miles easy

Friday              AM: 8-10 miles easy + 30-40 mins band/bodyweight legs/abs circuit

Saturday         AM: 13-16 mile long run + 30 mins full body gym session + lots of stretching

Sunday             OFF 

Of course, depending on my schedule I will have to switch things around at times. If I have less time one morning, I will run shorter and increase the miles on another day if I feel good. If I have somewhere to be on Saturday morning, I will do my long run on Friday. I am fortunate to have a flexible schedule, so I can get my training done without excuses!

Potential Fall Racing Plans

Since I have never raced a 5k (I know, crazy!), I am thinking of signing up for the Turkey Trot this year and have that race be my debut. I did not have a great 10k last year, so the short distance makes me more nervous than racing a full marathon! I am looking to stay local for any other race I plan, so my options will most likely be a half in Ft. Lauderdale in mid-November or West Palm Beach in December. These will be great workouts to prep for February’s Miami Marathon, which is where I plan on having an extra large PR. I do not want to get too comfortable going too many months without any races on the schedule, and I know signing up for races is a huge motivator to train hard, so I will most likely decide what I am doing within the next month or so. Stay tuned!

Salt Tablets for Effective Hydration

Hydration is a popularly researched topic on the internet for runners and other endurance athletes. When you are training for a long distance race, proper hydration will be a key factor in improving performance. While most people, especially newbies in the running and cycling world, believe hydration only has to do with water, this is far from correct. You will find that sodium plays a crucial role in being properly hydrated before, during, and after distance training. This is due to the fact that our bodies eliminate a large amount of sodium during sweating. When there is an excessive loss of sodium, it negatively affects the body.

Sodium not only plays a role in maintaining proper fluid balance throughout the body, but it also is an important component in the nerves that control our muscles. Not having enough sodium in the body will decrease nerve signals and reduce the firing of muscles needed during activity. This is why it is emphasized to include electrolyte-enhanced sports drinks along with water while training for long periods of time, especially in the heat, where our bodies sweat more. Some drinks primarily include high amounts of sodium, while others will have additional minerals that aid in hydration such as magnesium and potassium. Most running events will provide Gatorade at aid stations, and it is highly recommended to take advantage of this.

How Much Sodium is Actually Lost?

The amount of sodium lost during exercise will vary from person to person. If you are a heavy sweater you will likely lose more sodium than a light sweater. Training in excessive heat or humidity will also cause more sweating and sodium loss, but that will depend on how acclimated your body is to training in that type of weather. The average amount of sodium lost is around 500mg/lb of sweat, but again, this will vary with the factors just mentioned. Runners can lose around two pounds of fluid per hour of training, which means a loss of 1000mg of sodium. This gives a pretty good idea of how much is needed to replenish during training and races. Once an athlete reaches a loss of 3-5% of their body weight in sweat, dehydration and hyponatremia symptoms may develop which will decrease athletic performance. It is a good idea to consider replenishment options other than plain water during these circumstances, such as the readily available salt tablets on the market.

Salt Tablets: Not Just Sodium

Most salt tablets contain more than just sodium. Magnesium, potassium, and chloride are also electrolytes that we lose when we sweat and are minerals that work with sodium to balance out the fluid inside and outside of the cells in the body. This is why it is important to look for salt tablets that contain these electrolytes as well. Many ultra runners and triathletes swear by these supplements and have had positive outcomes in race performance.

Reaching to a point of hyponatremia, which is a low sodium level in the blood, leads to nausea, lightheadedness, and muscle cramps, all which can reduce strength and energy during performance. Many athletes reach for water when they begin noticing these side effects, but this will only dilute the sodium further creating even worse problems. Severe states of hyponatremia may cause seizures and death in some cases, so it is crucial to understand and consider sodium supplementation. Although sports drinks are quite effective at replenishing electrolyte loss, other minerals are needed to enhance the role of sodium during performance.

How Much Sodium Do Runners Really Need?

Studies have shown that preloading of sodium when exercising in the heat may slow the rise of core body temperature, but this does not mean athletes should overindulge in salty foods on a daily basis. As most health information emphasizes the negative impact of a high sodium diet has on the body, athletes should practice safe consumption of salt regardless of the sodium needed during excessive exercise. A regular diet without the inclusion of added salt will easily meet the daily recommended allowance for sodium which is 2300mg. Although running a marathon for 4 hours can cause a loss of around 4000mg of sodium, incorporating a salt tablet prior to starting and replenishing throughout the race is enough to keep the fluid balance.

Although runners can get a good amount of sodium by eating a salty meal or snack before a race or long run, it is difficult to consume and track the total amount of sodium needed. This method will also involve the ingestion of extra calories and other nutrients that are unnecessary at the time. The reason salt tablets may be a better choice is that they have a more concentrated amount of sodium than foods or even the sports drinks available at aid stations. If those sports drinks had a higher concentration of sodium, it would create an excessively salty flavor, which is not appealing to most people. Therefore the lower sodium levels in the few sips of Gatorade taken at each aid station would not be sufficient enough, especially in an extremely hot and humid race. Taking salt tablets is a quicker method to supply the body with the electrolyte levels it needs.

Sources

B. Sanders, T.D. Noakes & S.C. Dennis, Sodium Replacement and Fluid Shifts During Prolonged Exercise in Humans, Journal, Aug 6, 2019

Dale B. Speedy; John M. D. Thompson; Ian Rodgers; Malcolm Collins; Karen Sharwood, Journal, Aug 6, 2019

Stacy T. Sims, Nancy J. Rehrer, Melanie L. Bell, and James D. Cotter, Preexercise Sodium Loading Aids Fluid Balance and Endurance for Women Exercising in the Heat, Journal, Aug 6, 2019

Mind + Body Reset: Taking a Break from Racing

Racing season is the most exciting time of the year for runners. As nervous as we get at the start line, we are anxious to sign up for another race just seconds after crossing the finish line. At least that’s what happens to me! I spent the last three years training my butt off to PR at every race I signed up for. I had an incredible start after beginning a serious training program in 2016. I dropped 31 minutes off of my previous PR in the 2017 Miami Marathon and 11 minutes off my Miami Beach Half—both within one year. I was itching for more, so I added miles to my training, switched up my speed work and strengthening program, upped my recovery game, and trained my mind at the same time. I rang in 2018 with another 16 minute drop in my marathon time and 5 more minutes off of my half.

Of course, this success comes with so much sacrifice, but the feeling of reaching goals gets addicting and I just kept wanting more! The issue I did not see coming was that I was about to have a “down” season, which is actually pretty normal in a runner’s world. I used to blame it on my DNF at the 2018 Boston Marathon, where the brutal weather conditions got the best of me and made it a difficult and slow process to get back in shape. Since i was not seeing progress in a short time like I was used to, I ended up hiring a coach, thinking my self-coaching abilities were limited. I trained hard for another PR at the Sydney Marathon (which happened to have the most perfect running weather!), but it just didn’t happen. I was close—two minutes slower than my previous PR, but not good enough for me. The rest of 2018 was miserable—my entire training program was completely different than what I was doing, which I thought was a good thing, but it only got me out of shape and ultimately discouraged me.

Mind Over Body

Disappointed with so many failed attempts at hitting my goals, my mind went into a negative state, and this was when I realized how much the mind can control. I switched courses during this year’s Miami Full Marathon to the half when so many things went wrong from the start, including the fact that my head was not into it this time around. After my short-lived tantrum about my running abilities was over, I realized that getting a coach was not a good idea. It’s true when they say “if it ain’t broke, don’t fix it”. Coaching myself was actually going so well. Why did I feel I needed to change that so badly? It was at this moment I decided to take a break from racing (after I ran the last two Spring races I was signed up for—the Miami Beach half and the Boston Marathon). It was the best decision for me to not set any specific goal for a while and just focus on my weaknesses.

During these last few months I have dedicated my time to coaching my own athletes, which I have grown to love! I also have been focusing on rebuilding the training program I once had that I know gave me the best results. Although the Summer heat has been brutal lately, making me feel like I am getting nowhere, I’m making sure this does not get the best of my mind this time around.

A Learning Process

My intention for this detailed rant is to show how any runner can have a “down” season—this even happens to the elites! I have a passion for inspiring others to stick to their programs no matter how many times you fail. We learn so much from these times..I certainly did! I learned to believe in myself. Now I make sure to evaluate situations and make changes where it’s needed and not touch what’s actually going right. I feel extremely proud of myself for always staying dedicated to my goals and more confident in myself as a coach. If you are considering working with a coach for your upcoming races, don’t hesitate to reach out! If you are doing just fine on your own, do not change a thing!

Summer Training: How to Avoid Losing Fitness in Hot Temperatures

As runners, you will catch us all complaining at some point about the weather and how it gets in the way of training. Freezing cold, snowstorms, and icy roads and trails are dreaded during the winter months, leaving us to suffer on the treadmill for most runs. We long for warmer days, which end up coming rather quickly. Within the first few weeks of Spring and Summer, we are already complaining once again about the weather and how hot and humid it is. We soon realize that running in the blistering cold felt much better. Most runners struggle to maintain their fast paces during the summer months. Running becomes almost intolerable when the heat and humidity index are at their highest. It may get discouraging but once you understand why this happens, you will learn to be okay with it.

How Does Heat Affect Performance

Several studies have concluded that heat most definitely makes a large impact on oxygen consumption. In dry heat VO2 max drops by over 5% as compared to cooler, more comfortable conditions. Hot and humid conditions can drop VO2 max by over 12%! High heat generally causes the body to work harder to keep a cooler core temperature, therefore spiking heart rate and causing runners to not last as long during workouts. When humidity is at a significantly high percentage along with the heat, it becomes twice as hard to keep that cooler core temperature. Keep in mind that the evaporation of sweat is the body’s method of cooling off and with too much humidity, the constant water in the air causes sweat to remain on the skin, thus not evaporating and cooling us down.

If runners are able to stay consistent with their training programs during these hot summer months, there are several benefits over the long-term that will translate to better race times in the Fall. These benefits include increased blood plasma volume, increased sweat rate, a lower core temperature, and increased oxygen transport to the muscles. Once the body adapts to the hot and humid conditions and these physiological changes occur, it becomes more efficient at cooling and harder paces during the cooler months will become much easier to perform. Getting to this point will require patience, though, with proper hydration and fueling strategies, since the body will fatigue at a quicker rate during these hot temperatures. 

How to Adjust to Warmer Temperatures

Most people believe that trained runners will respond to increased heat and humidity much better than non-trained athletes, but this is actually not the case. The body’s response to environmental changes such as climate will depend on several factors including body mass index, fat percentage, and general sweat rate, which can vary from person to person. It will take at least two weeks to for the body to adjust to warmer and more humid conditions with consistent training. The key to adjusting quickly and safely is to incorporate the proper hydration plan for you. 

The amount of fluids one requires during running largely depends on sweat rate. The best way to calculate this is to weigh yourself before and after running, taking into account the amount of fluids you intake and whether your use the bathroom in between those two weigh-ins. For every pound lost during running, you will require an intake of 16 ounces of fluids. A good method if you are unsure of your fluid needs is to drink between 4 and 8 ounces of water or an electrolyte drink every 15 to 20 minutes. Generally if you run for an hour or less, water should be enough. If you are a salty sweater (skin feels sticky after runs or there are white stains on black running clothes) then it is beneficial to include a sports drink.

Given these findings by several studies on the effect of heat and humidity on running performance, runners should not be discouraged if they see their paces slowed significantly during the Summer. Instead they should take advantage of the warmer weather to get their bodies to be more prepared for fall racing, as long as they do so safely. Heat illness and dehydration are serious conditions and runners should plan their fueling strategies accordingly.

Gradually easing into training plans with low mileage and easy runs is key to get the body adapted quickly. If you attempt your hard workouts from the start, you will most likely be unsuccessful and may lose confidence. This will also increase your risk of heat illness and injuries. Since the body must work harder in hotter temperatures, we will require more calories and electrolytes in order to function properly and run our best. Having an electrolyte drink before heading out and taking more along the way, while planning routes in shaded areas with water fountain stops is ideal. Gels and chews should also contain enough of the vitamins and sugars our bodies requires for the extra energy it will take to run hard in the heat. Practice these safe habits, and you will reap the benefits of Summer running.

 Sources:

Jiexiu Zhao, Santiago Lorenzo, Nan An, Wenping Feng, Lili Lai, Shuqiang Cui, Effects of Heat And Different Humidity Levels On Aerobic And Anaerobic Exercise Performance In Athletes, Journal, Aug 06, 2018