By Runners, For Runners: 20 Warm Weather Training Tips

Warm weather training photoThe heat is on. As you continue to add miles and increase the speed of your training runs for the Nationwide Children’s Hospital Columbus Marathon & ½ Marathon, it’s incredibly important to focus on staying hydrated and cool.

We polled our Facebook community for their best advice on training in warm weather, and here are 20 of their best tips:

  1. Run early (4-5:30 am) or run when the sun goes down (7:30-8 pm). I’ve been filling my Nathan hydration pack with ice to have cold water on hand and taking an extra water bottle to splash water on my head for a cooling effect. Take salty snacks or gels/chomps with you and hydrate with sports drinks! – Melissa Marchetti
  2. Make sure you allow a little more time for recovery in your training plan. The heat is an added drain to the body. – David Bess
  3. Water and electrolytes. And listen to your body. – Danny Samson
  4. Mornings, shade, treadmills, etc. – all great advice. The best tip I was ever given was to weigh myself before and after my runs to see how dehydrating they could be. I am much better at hydrating before, during, and after. It has made a big difference. – Scott Badzik
  5. Don’t listen to your ego. After a couple of miles, I reward myself with a short walking break. Then repeat the cycle. – Lindsay Long
  6. Find shady runs if you have to run when the sun is up. Hydrate, wear as little clothing as you can and a sun hat. Nike Fit running cap is great and super light, you don’t even know you have it on. – Claire Blake
  7. Early morning or night runs. Anything over an hour, I carry water/diluted Gatorade or fluid with some carb/electrolyte replenishment. I also try to drink as much water as I can when not running so I’m fully hydrated before ever going out. – Jason Tipton
  8. Listen to your body… There is a difference between difficult and dangerous. Runs should hurt, but you shouldn’t feel like you are going to pass out. – Stephanie Adams Jackson
  9. When I run in heat like this, I take a small cooler with extra drinks in case I need them. Always better to have more than you might need than not enough. – Jay Stancil
  10. Don’t wear a watch in the heat. It can be discouraging to see that you’re not keeping pace. – Nicole Downs
  11. Highbanks in the morning. It is so much cooler in the woods! – Sue Markovitch
  12. Yesterday I slowed down a good 30 seconds per mile and it felt so much better. Slow down, drink water and take breaks if needed! – Nikki Rice
  13. You are always thirstier than you think. Run in the shade or the morning until you acclimatize. – Christopher Orr
  14. Paces will suffer, so think more about distance or time on your feet. Keep speed work short and avoid the long tempo runs when it’s really brutal. – Michael Walsdorf
  15. No PR’s in the heat unless you are world class. – Robert Slick Hickman
  16. Bring a handheld water bottle and take little sips every 5-10 minutes to stay hydrated, but not get weighed down with too many fluids. – Rebecca Rady
  17. If your vision gets blurry or you get tunnel vision while you are running, you are seriously dehydrated. Stop running and get water. – Matt Judge
  18. Wear a hat made of a very light and breathable material! It will keep the sun out of your eyes and protect the scalp from burning. Most running stores sell these kind. I have several and wash them with my gear. – Chris Walker
  19. Run early if you can, push fluids, add low calorie sports drinks or supplements to encourage fluid replacement, and train with a water belt. – Mary Gaytko
  20. Throw your times out the window and be happy to get in your distance. – Brian Edwards

How do you keep cool and hydrated while running in the heat? Did we miss any tips? If so, share them with us in the comments below!


3 thoughts on “By Runners, For Runners: 20 Warm Weather Training Tips

  1. I learned this one the hard way yesterday: “Listen to your body… There is a difference between difficult and dangerous. Runs should hurt, but you shouldn’t feel like you are going to pass out. – Stephanie Adams Jackson”

    Near heat exhaustion is NOT fun. Listen to your body EARLY ON.

  2. I have been wearing a Camelbak backpack for long runs. Any thoughts on if this is better, worse, or the same as wearing a belt with water bottles? Thanks!

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