The ‘not so’ good news is... it's finally summer—which means the return of summer temps and humidity.

So please consider this message my (not so) subtle reminder about training and running in the heat.

("Oh Charles, do I HAVE to read this? I KNOW all this stuff.")

(Yes, I know you know it. We all know it... but this message is about doing it.)

(Sorry.)

Regarding hydration—keep yourself well hydrated throughout the week, not ‘just’ when you run.

And be sure to add an electrolyte replacement (a sports drink like Powerade or Gatorade) to your fluid consumption during your long runs, to help replace the sodium and potassium your body loses as you sweat. (And if you just can’t “stomach” these drinks over long periods of running time, try an electrolyte capsule that you can swallow with water—like ‘Endurolytes’ by Hammer Nutrition, or SaltStick Capsules.)

If you haven’t already done so, go to your local ‘specialty running store’ and check out all the different hydration systems that are available. There’s a reason why so many choices are available—because carrying fluids with you as you run is a good and smart thing to do.

ALSO… s-l-o-w down!

(Seriously.)

Running in hot weather takes a LOT more effort than running in more 'normal' temperatures, and if you try running at your 'normal' pace in the summer heat, you're only going to feel more exhausted and defeated at the end of your run. (And who needs that?!)

In really hot weather, slow your pace by :30 or as much as :60 per mile—you'll feel a whole lot better about your performance, and about yourself.

And of course, whenever possible run early in the morning. Remember the 'rule of thumb' that running adds about 15 degrees to the 'thermometer' temperature—so if you're running in 80 degree heat it's really like running in a "feels like" temperature of 95 degrees! (Yikes.)

By running in the early morning you'll never have to miss a training run because you were ‘running late’ at work or were just “too tired” to begin your run at the end of the day.
(And as you might imagine, "running late" does NOT qualify as a training run.)

Every week, I sign these messages by saying 'train safe'… and (especially in the heat) that means following the basics of good hydration and 'listening to your body' when it begins to say (or SHOUT) "Hey! Slow down. It's not a race… it's a marathon!"

DO these things, and you will “train safe” and run strong... and you'll be able to keep running (and enjoy running!) for a whole lifetime to come.

In fact, "If you run every day until you are 90 years old, I guarantee that you'll live a long life."

(Many thanks to Bill Rogers, former American marathon record holder for those words of running wisdom.)

Keep training safe.

And (of course), keep running strong.

Always.