Acclimatizing to Texas Summers for Runners
Its mid June and temps are rising. This can be a big barrier for a runner trying to get started. However, heat training can be a huge benefit to your fitness. Here are a few things to consider as you jump out on the trail this summer, and hopefully these tips can keep you running through the heat.
1) As it is getting hotter, keep running. It sounds pretty simple, but lots of people crank down the AC in their cars, homes, and sit inside longer. They avoid the heat at all costs. It may be uncomfortable at first, but your body will adapt over a few weeks. Typically you need about 2 hours/day of heat exposure to acclimatize. If you are doing a shorter run, then perhaps find ways to get more heat exposure through walking, sitting outside, turning off the AC while driving, cooking outside. I hate turning on the stove or oven during the summer. I try to grill as much as I can to avoid heating up the house, but it also keeps me outside and gives me more heat exposure.
2) Increase your intake of fluids. You can drink more throughout the day and during your runs. Keeping yourself hydrated during a run plus pouring some water on your head every 15-30 minutes will help keep you cooler. This can help keep your heart rate from spiking as much and helps your body from having to work as hard to recover post run. Make sure you’re balancing different types of fluids as well. Caffein isn’t great for hydrating, but I won’t say you need to cut it out. Just be aware of drinking coffee all day long. Drink some cold herbal drinks or water as well.
3) Adjust your perspective. You might even try tricking yourself for a bit. Instead of complaining everyday about how hot it is or how summers in Texas suck, start saying something different. Something I have found is that I really like the sun. I started saying, “Man, I am glad we get so much sun here” or “I’m glad I don’t live somewhere where it rains all day”, “I am glad I can run all year long”, “This heat training is going to get me fit!” So just shift your thinking is all I am saying. Your mind is probably more than 50% of the struggle.
4) During really hot mornings I love jumping in the overflow at Barton Springs. You can finish your run there or just dip in part way to cool off a bit. It helps change up the run, and gives me something to look forward too. Plus you don’t have to shower after!
5) Take a cold shower before bed. I’ve always liked doing this for the same reason I like to grill outside. It doesn’t make sense to me to stand in a hot steaming shower in the middle of the summer (when its 100 outside), heat up your bathroom and house, and then crank down the AC, and climb under a thick down comforter. However, my marriage is more important than a hot shower and a comforter… if you get my drift.
So choose your battles. Your friends, kids, or significant others might not be cool with you not turning on the AC in your car. Maybe just do it on your way to a run, or when your alone. Remember your body will adapt over a few weeks, so feel free to start with just a little bit of extra exposure. Add more when you’re ready.
Don’t let the heat keep you inside this summer! Yeah, sometimes it is brutal, but you are in control of how you react and adapt to it! Yes everyone is different. Some sweat more. Some need more time to acclimate, but the way you start think about it can be significant too. I’m rootin’ for you and let me know how you do!