I have a long run planned for tomorrow, but after last weekend’s disastrous effort 🙁 I think some tips and motivation are in order.
Tips for running in Hot Weather:
1. HYDRATE!!!
Here are 11 hydration strategies from Active.com
2. Wear sweat wicking, light colored running gear. 
Two words: chafing sucks.
Prevent chafing with sweat wicking gear, Vaseline or body glide and what ever else works for you. Every body is different. Once you figure out where you’re prone to chafe try different clothing options and/or slather on the vaseline. The more the better – but be careful because it leaves behind an oily mark on some fabrics.
I know. It feels gross at first. But it’s better than skin burns from hell.
3. Fuel well. 
You may have only water or a sports drink on your mind in hot weather, but don’t fill up completely on liquids if you’re running long. You need fuel. Trust me.
I have always been afraid to eat too much during a run, but I really think that hurts more than helps me. Every training run is an effort in trial and error. This is the time to see how much food you need when you’re out there.
I actually think it would almost be better to eat a little too much and need a bathroom break (as long as it’s not giving you runner’s trots) instead of eating too little and bonking out. But again, every body is different.
4. Take An Ice bath. These are brutal. I do not like cold (remember I moved out of Maryland after 1 winter). But they work.
Motivation:
I have always loved Nike’s motivational ads. They really speak to me and here are two of my favorites…
“You pretended the snooze button didn’t exist. You dragged your butt out of bed while others slept. While others ate their pancakes you had a feast of protein, glucose and electrolytes. You double-knotted. You left the porch light on and locked the door behind you.
You ran 5Ks, 10Ks, 26.2 miles. Some days more, some days less. You rewarded a long run with a short run. And a short run with a long run. Rain tried to slow you. Sun tried to microwave you. Snow made you feel like a warrior.
You cramped. You bonked. You paid no mind to comfort. On weekends. On holidays. You made excuses to keep going. Questioned yourself. Played mind games. Put your heart before your knees. Listened to your breathing. Sweat sunscreen into your eyes. Worked on your farmer’s tan.
You hit the wall. You went through it. You decided to be man about it. You decided to be woman about it. Finished what you started. Proved what you were made of. Just kept putting mile after mile on your interval odometer. For 25 years, you ran. And we ran with you. How much farther will we go? As far as you will.”
– Nike ad I read in Competitor magazine
“All your life you are told the things you cannot do. All your life they will say you’re not good enough or strong enough or talented enough; they will say you’re the wrong height or the wrong weight or the wrong type to play this or be this or achieve this. THEY WILL TELL YOU NO, a thousand times no, until all the no’s become meaningless. All your life they will tell you no, quite firmly and very quickly. And you will tell them Yes.” – Nike Ad (I’ve had this one memorized since Jr. High)
“The prince knelt down and slipped the glass slipper over Cinderella’s foot. And it fit just right. In fact, it fit almost as comfortably as the new Nike Air Huarache Plus. Which is built on a woman’s last and which has a foot-hugging neoprene upper. So a woman can stop waiting for her stupid prince to come and go for a nice long run instead.”
– Nike Ad
Question: Any tips or motivational sayings to add?
Question #2: Who’s running this weekend? How much?
Ice baths suck but do help a lot. I rarely can take it very long!
I’m not running now because I’m healing from and injury but I’ll be watching the race I was training for because the runners deserve the support.
My biggest trick for long runs is fueling prior to the run. I actually set an early alarm…eat my breakfast and go back to sleep for a few more hours.
My favorite ad is a Gatorade ad. “You have two choices…throw in the towel or use it to wipe the sweat off your face.”
Hi monica – ive been reading RER for a while now, and i love your long run posts & all around hilariousness. Im training for the nike womens marathon (oct 17) and today i had one of those miiiiiiserable 17 milers. And the Gu’s I was taking just made my stomach feel blah (really blah). Can I call ben to pick me up next time? Which marathon are you running again? Long Beach, yes?
18 miles! You are officially my running idol. I’m still new to the world of running (at least outside and not on the softy cushy treadmill). I’m planning 4 miles tomorrow, and I’m nervous about that.
I’m doing 10 miles tomorrow — it’s a cut back week in my training plan! Hooray!
I love the second quote the most. A million people have told me no and I show them “yes, I can.”
I saw on Twitter that you ran the 18 – congrats! I did 17 yesterday…chafe-free!
I really love my long runs and feel pretty good, but I always question my fueling. I know everyone is different, but sometimes I feel like marathon training has turned me into an eating machine! Another girl at my gym is training for the same race and seems to eat 1/2 as much. I know we’re all different, so I’m not changing a thing, but it’s tricky thing to figure out the first time around!
I am hoping to make it through 8 miles on Sunday — this will be my longest run ever so I feel a little daunted! I am doing it with a friend so I hope to channel her good vibes : ) Good luck on all of your long runs! (Sometimes even 2 miles feels long so I think they all count ; )
Good luck with your run today! I have 18 on the schedule too. I feel like our marathons are within a few weeks of each other, I love readig about your runs, it keeps me motivated!
No long run for me this week since I’m at the Zumba convention, but something that helps me after a long run is refueling! I have barely felt sore after my long runs because I made sure to drink a TON of water and get in all the right nutrients (not just eat whatever is in sight.. although it’s tempting). I hope that you have a great run!!
I love the quotes! I’m running 9 miles today, and I’m kind of excited. Thanks for the tips.
I’ve got a possible 3 miles planned for tomorrow and a definite 8 mile run planned for Sunday!!
Great quotes, Monica! I ran 3.22 miles yesterday and a little over 3 miles today. I’d like to do about 4.5 tomorrow if my knees will cooperate. So my long run may not be very long, but it’s good enough for me!
Good motivation! I’m going to run 3 tomorrow and 6 on Sunday. Good luck to all the runners & be safe!
I LOVE the first Nike quote. I have a 14 mile run tomorrow for my 7th marathon in October. I feel like that quote totally resonates with me. All the times I woke up before everyone else in the house and in the city to log in the miles. Holidays…check. Rain…check. When I didn’t want to…CHECK! Thank you, Monica! 🙂
I’ve got 12 miles planned for tomorrow morning- this post really helped me to inspire me. I’m training for my first marathon this fall, I’m really excited!!
Best of luck tomorrow. I found that whenever I had a bad long run one week, the next week seemed so much easier.
I’ve recently been trying to get a bit faster, so my saying recently has been “you have to train faster, if you want to race faster”. Simple, yet so true.
I am on a cut-back week so I did my 14 tonight but next week….24 baby!
Ah yeah about the chafing. I experienced my first ever lady-bits chafing last weekend. So today, I body-glided EVERYWHERE. whooo boy. worked!
hope this long run goes better!!! i hit my peak last weekend before the race so i’m only running 10 this weekend. still looking forward to it!
I needed that! Just mapped my route for my long run tomorrow – your post was the perfect note to end my nagging feelings of dread. thanks!
i am running 17 on sunday!! have a great long run girlie 🙂
No runs for me, I was a little overzealous with my workouts this week. I’m taking a well deserved break!
Brie,
I weigh 160 and I’m 5″6. I’m training for my 3rd marathon. Seriously forget that doctor. Erase it from your memory right now.
If I did it, you can too.
Love,
Monica
I completely agree with Monica. As long as you’ve got strong and flexible muscles, you can run a marathon. Find a doctor who is actually a runner, and I’m sure he/she would say the same thing!
Monica, I agree – you look terrific – I just broke into the 160’s this week and I am 5″6, I am training for my first marathon too. Come hell or high water, I am doing it…I won’t let anyone tell me otherwise. Use what that doctor told you and prove him/her wrong!
The second Nike quote just brought tears to my eyes. Yesterday, a doctor told me I was too fat to run a marathon (at 160ish pounds and 5’6″) and that’s why I injured myself training for one.
I’m stealing this quote (with credit, of course) and posting it tonight. I think I might print it out and mail it to that asshole doctor taped to a picture of me crossing the finish line–maybe not in October like I thought, but one day, I will.