Surviving summer running {guest post by Katie at Running4Cupcakes!}

by Kim on August 14, 2013

Hi. I’m Katie and I blog at Running4Cupcakes.


Running4Cupcakes is a blog that follows my life and my quest for balance and healthy living. I blog about everything, but my favorite topics are running, teaching BODYPUMP and aerobics, being a new Mom, daily life, my latte addiction, crafts, new recipes, baking, and lots of pictures of Luke (my 1 year old) and Abby (my 8 year old collie mix). I am so excited to be guest posting on Kim’s blog while she is enjoying some family time. Thanks Kim and hope you’re having a great time! clip_image003

It’s summer. It’s hot. But it’s also a wonderful time to run. Sunshine, vitamin D, tan lines, the smell of baby sunscreen. . . ok, maybe that last one is just in my life with Luke in the jogging stroller. ..


But don’t let the heat of summer scare you into hitting up the treadmill. Don’t get me wrong, I love treadmill running. I even wrote a whole post dedicated to my love for my treadmill, but when it is sunshine and gorgeous out, you have to take your run outside. Now, most people will tell you that tip #1 for surviving summer running is. ..

1. Avoid the heat, go in the morning or evening . . .

–>Lucky for me, neither of those work with my schedule.  Morning, because I cannot get out of bed early to save my life and evening is too busy with bedtime and baby snuggles. So, I run at the worst possible time, right after work, about 5:30pm – the HOTTEST part of the day in the summer.

But, if I can do it, you can too!! Here are a few tips I have gathered over my many years of running in the MN summer heat.

1. Drink lots of water before and after. Bring water with you. Plan your route around drinking fountains around town.  

2. Dress for it. Light colored and lightweight tops and shorts. Never wear black anything in the summer!!


3. It’s ok to walk.

4. It’s ok to walk again. Seriously, sometimes a quick walk break can make all the difference. It brings your heart rate down, lets your body recover a bit and gives you more energy to keep going than to just try to tough it out.

5. Upbeat music. I love Kelly Clarkson’s Stronger.

“What doesn’t kill you makes you stronger, stronger
Just me, myself and I
What doesn’t kill you makes you stronger
Stand a little taller”

6. Be flexible on distance. If it is truly too hot, you might have to cut it shorter than you were planning. Now, the opposite is true too. You might get out there and realize that it isn’t as hot and humid as you thought and you can go farther. This is the balance of summer running. . . go farther when the weather allows and shorten it up when it doesn’t.


7. Stay in the mile. I always break my hard runs into mile segments, and I tell myself that I just have to finish this mile and then I can stop/walk/whatever. And invariably, I will check my watch and see that I have made it that mile and then some. . . Now, there are times that I check my watch 456, 359 times in that one mile, and then, I use that as my cue that I probably need a quick walk break!

8. Be smart when choosing your route. You don’t want to plan a huge loop, only to get to the middle and realize that you are dying with no water in sight. I try to do smaller loops, or plan ways that I can cut it short if it ends up being way hotter and more humid out that I thought. <– I know that might sound like I am setting myself up to not finish my run, but I would rather run smart and do a shorter run than totally kill myself for a longer run and end up feeling crummy the rest of the day because of dehydration.

9. Sunscreen. Wear it. clip_image003[1] I love the spray on stuff – super easy to spray and go.

10. Have fun. No seriously, enjoy the ridiculous-ness that is sweat dripping down into your eyes. Take pride in the runner’s tan lines you are building. And enjoy how awesome your AC’d house feels when you walk in after your run. And at no other time, will a cold shower feel as ah-mazing as after a very HOT, HUMID summer run. Enjoy!!


How do you survive the heat???

{ 3 comments… read them below or add one }

Karen @karenlovestorun August 15, 2013 at 6:00 am

This is my first time stopping by Healthy Nest!
These are great tips, I love the “it’s okay to walk” and “it’s okay to walk again”. At the beginning of the summer I wasn’t allowing myself any walk breaks and I was definitely overdoing it. I was exhausted, dehydrated and my knees were very unhappy. It prompted me to switch to the Galloway method and it’s help make the heat much more bearable and my body is able to go longer distances without wearing out so quickly.
I also started running with water/ Nuun on all of my runs. I never knew when that sun was just going to get too hot!
Lukily the weather is cooling down here which means fall is on the way…yay!
Karen @karenlovestorun
Karen @karenlovestorun recently posted…Confession: I am an OverpackerMy Profile


Kim August 15, 2013 at 6:38 am

Thanks for stopping by, Karen! I’m glad you enjoyed Katie’s post!


Michelle @ Nice Lil Saturday August 14, 2013 at 11:41 am

With the weather in AZ being hot hot hot it is a must that if I do any exercise outside in the summer it is in the early morning. My hubby and I used to take our dog for walks in the evenings but lately the temps have been in the 110’s and it has been too darn hot! I love all your tips; especially about water…a MUST during a summer workout :)
Michelle @ Nice Lil Saturday recently posted…2 Years Ago TodayMy Profile


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