There’s no getting around it, summer is hot! With high humidity and temperatures climbing into the 80s and 90s, summer races are a challenge. Luckily with the proper hydration, training, and nutrition, summer races are doable. Here are some tips that will help you survive those summer races.
Staying hydrate is key to successful running in the summer. If you have an upcoming race, make sure you are drinking extra water in the days leading up to the race. Carry a water bottle around with you and make sure to frequently refill it so that you are hydrated going into your race. During the race it is also important to stay hydrated. Most races will have water stops but just to be safe, invest in a hydration product to carry while you run. Handheld bottles and belts are perfect for a shorter race. If you are running a longer race, opt for a hydration backpack. Lastly, stay hydrated after the race!
Replenish Lost Electrolytes
Another important factor to surviving summer races is to replenish lost electrolytes. Sweating leads to a loss of sodium which can make runners extremely dehydrated. Consuming nutritionals before and during races is a good way to gain back lost electrolytes. There are many different types of nutritionals to choose from. Gels, chews, salt tablets, and jelly beans are a few of the many nutritional items on the market. Test out different types before race day. The goal is to find the perfect product that is energizing while not upsetting your stomach.
Train in the Heat
The most important thing to do leading up to a summer race is to train in the heat. It can be tempting to spend your workouts and long runs inside the gym on the treadmill but this will do you no favors on race day. It is crucial to let your body get used to the heat during your training runs. If possible, run in the morning before it gets too hot outside. Also, carry hydration products and nutritionals with you during training to keep the body hydrated and energized. Running with a group can make summer training much more enjoyable and bearable. Join a training program for a built in group of summer running friends!
During the summer, runners long for the cool, dry fall weather. Unfortunately, many runners find themselves training and racing during the summer in preparation for fall races. Fortunately through hydration, nutrition, and the proper training, summer races can be survived. Visit your local Potomac River Running store or shop with us online for summer training products.