So you may have realized that even though I’ve been in Florida. in July. in the heat. drowning in an ocean of my own sweat… I’m still running (and eating). Yes. Part of that is because I’m addicted. But it’s also because I have a Fall Marathon on the calendar. And Fall Marathons = Summer long runs and a lot of training in the hottest part of the year.
I enjoy warm weather, but I am not acclimated to humidity. Running in Florida in the summer is very challenging for me. And my body reacts differently to running here versus in California. Knowing that, I run smarter when visiting somewhere with a different climate than what I’m used to (or when the weather where I live is extreme).
Some of my favorite marathons and half marathons are in the Fall. I love it. I am not about to skip races just because of a little heat (I’d rather be hot than cold anyway). But it’s still difficult and potentially dangerous to run a lot in the summer. So, I’ve put together a few tips for my fellow runners who are training for a race right now on how to survive training for a Fall half or full marathon…
How to Train for a Half or Full Marathon in the SUMMER Heat
1. Check the weather forecast and plan your training runs accordingly. This is a little more obvious in the winter since you don’t want to run in the snow (well maybe you think you do right now at the end of July sopped in sweat).
But in the summer it’s kind of always hot, so who cares what day you go running? Nope.
You should plan your longer or harder runs on cooler days AND during the coolest part of the day. Check the weekly and hourly forecast and readjust your training schedule as necessary.
2. Factor in temperature and humidity into how it affects your running. Then, adjust your goals or training plan as needed. If you are trying to hit certain minutes per mile or speed work goals keep in mind that extreme temperatures (HOT or cold) will impact your speed, stamina, hydration and more.
3. Pay attention to your hydration. If you’re sweating more you’re going to need more water and electrolytes. Remember you might not just be sweating during a run either – if you are active at work, cleaning the house, walking the dog… those are other times you might needing some extra hydration.
Figure out how much you are sweating out by testing it…
A. Weigh yourself naked before a run.
B. Go for about a 45 minute to hour run.
C. Weigh yourself after you return (naked again).
D. Subtract post-run weight from pre-run weight. Convert that number to ounces. Add the ounces of water (or whatever you drank) to that. Then you have the amount of sweat in ounces you lost.
(This isn’t perfect science and I’m not a mathologist, but you get the idea,right?)
Or you can just…
Check the color of your pee and make sure it’s a light yellow.
4. Get good summer running gear. This means light colored wick wear tank, a hat or visor, shorts that don’t chafe and sweat proof sunblock.
Also – a good water bottle or fuel belt is really important.
Most of these things are not technically necessities, but if you are training for a long distance race in July or August you kind of deserve them 
5. Pay attention to your body. If you are feeling overheated, nauseous, exhausted…or just ‘off’ –> stop. Don’t be a hero, be smart and live to run another day. (And eat another day, obviously.)
Every body is different, just because your running partner is feeling okay doesn’t mean you have 100% to give that day. Do you.
I’m training here in Florida for the US Marine Corps Marathon (my first) and it sucks! I sweat more than anyone out there. Any runs more than 5 miles I’m soaked, even my shorts. Looks like I jumped into a pool. And I do all my runs at the crack of dawn.
I’m new to the Florida area (American who moved from 3 years in Ireland) and I really want to run my first full after I run a half in December but I just can’t figure out how in the heck I can get my miles in when it’s this hot and humid out. This post helps!! Thank you!
Good luck!!
I’m currently training for my first 10K and, while Michigan isn’t infamous Southern heat, it certainly gets hot up here….and we like our snow much better than our summer heat!
It has been sooooo hot here in northern Nevada this year. I either have to run in the evenings or wake up at the crack of dawn.
I just ran the San Francisco Marathon! My next race is the California International Marathon, but that’s not until December.
My Nathan’s water bottle has helped me survive some hot runs this summer. I also can’t stand the humidity. It feels like I have added weights on my body when I run with humidity.
Portland Half in October!
I’m training for a half the first weekend in October. My favorite time to run! It’s been crazy humid here. Even at 5am the air was thick.
I’m looking at a fall half marathon, but haven’t decided where exactly I want to run. One will put me starting training in August and the other would start in September, so we shall see which one will win!
As far as how to stay cool-I love to freeze grapes and then eat those post run-not only are they tasty, but it’s a nice cool treat. I always wear a moisture wicking hat to help keep sweat outta my eyes as well.
Sounds just like our weather here in Iowa. Hot and muggy. yuck. Thanks for the tips. I am also training for a half in the fall and I think I liked training for my spring race better, the cold doesn’t bother me as much as the heat does.
I think running cross country in high school, in Florida has scarred me from running in the FL heat. I only run before the sun comes out. Even the evenings can be brutal.
I’m training for the Berlin Marathon (in a couple of weeks time! ah!) and being an Aussie most of the international marathons are in our ‘summer’ so we get to train in winter. I’m currently living in Munich though so sweltering through the summer training! It hurts! Thanks for the tips!
I have the Long Beach marathon on the calendar for Oct. Although, I am currently dealing with a pretty nasty groin strain, so my training has taken a hug nosedive 🙁 My last quality run was 14 miles on 7/4. I have been cross-training my ass off on the bike and rower for the last few weeks, in an effort to keep my fitness. SO FRUSTRATING. My PT seems to be working though b/c I was able to get in 4 (flat) miles on Sunday without pain. It’s a start!! I hope to see you at the marathon! 🙂
When I lived in MD and VA I always had a rude shock when it got warm out. I tried to run early in the morning to beat the heat and humidity because otherwise I wasn’t able to do it at all.
We were in Houston for a week earlier this month and the humidity almost killed me. It was so rough! Way to keep running. It’s seriously a whole different beast.
All except for one of my marathons have been in the Fall. I’ve grown accustomed to the suckiness of it. I have done recent research in order to get the most out of my summer running but it is still difficult to run in the heat and humidity. Although I will not be running a Fall marathon this year, I am running Twelve Marathons in Twelve Months in 2016… my 40th year on Earth. So over the summer I am building a base for when I begin in September for my January Marathon.
I had a summer running fail at my race on Sunday. I showed up in short shorts, with sunglasses and suncream on. Aaaand it started pouring it down. (For context, I live in the UK!)
So I had to run in a horrific downpour whilst sunscreen poured down my face and into my eyes!
I learnt the hard way to check the weather forecast before leaving the house!
I’m also marathon training in the hot, humid, soupy weather – Massachusetts. Not quite Florida, but in July and August it feels like it! On the hottest days I try to plan my routes to include as much shade as possible and go extremely
s-l-o-w. Thanks for all your inspiration – love your blog!
This was a timely post as I had a big workout planned but a gigantic thunderstorm was set to occur right in the middle of it. You helped me erase the ‘I’ll just start at 11am right after the storm’ idea from my brain! Looks like tomorrow will have to house my big workout instead. Live to run another day, perfect!
I feel paying attention to your body is HUGE. I use to just push through but I would be in so much pain during and after the run. Even if it is nice out, I will jump on the treadmill if the humidity is bad. I know it seems silly but I would rather be safe than sorry!
I am training for the New York City marathon. I have done some of my running in the evening and also during a storm. As long as there isn’t lightening I love running in the rain to stay cool.
I plot my routes around water fountains and the families who always have their sprinklers on. Lol.
I can’t run. Bad knee, but I am training for a century bike race in September, so the principles are the same. NEVER thought to weigh myself pre and post riding to see how much sweat. Great idea. A good friend of mine is in the hospital with organ failure due to dehydration (he’s been training for an iron man), so hydration and replacing electrolytes is really important. Great post!
Jeez! Sounds really hot over there and I sometimes go out running and feel too hot when it’s only 18 degrees – 70 max! I don’t know how you can run in that heat. Good for you though. I’m training for my first marathon in the autumn – or Fall – and training’s going well. Did my longest to-date at 12 miles at the weekend. Thanks for the blog.