I find it pretty humorous during this time of the year when I start seeing these types of memes on social media…

…..like everyone in Phoenix has amnesia and forgets how hot it is here….E.V.E.R.Y. single summer…🤣 I guess when it’s perfect weather the other 9ish months of the year, we need something to complain about!

This topic has been on mind lately. Not because I’m surprised how hot it is here, but because this is the first year that I have a group training for an ultra in the summer (thank you COVID-19 🙄).  The Crown King 50K is one of my favorite ultras (this will be my 5th time). It’s normally at the end of March….it got canceled with everything going on and postponed to October 17th.  We all had options on what we wanted to do with our race entry.  Several of the ladies from that training program, including myself, decided to do the race in October (crossing all fingers and toes that it happens!)…..but we all knew what that meant: training in the heat.  UGH  But the decision was made and now it’s time to train….we just started a few weeks ago so not doing real long runs yet.

Earlier this month, I was jazzed up when Danny Dreyer, the co-founder of ChiRunning, asked me to be on his ChiSchool webinar because the topic was running in the heat. He’s lived and ran in enough places to know exactly what to do but of course I took him up on the chance to co-host with him! 😊

I was inspired by hanging out with him so I decided to do a video with some tips on training in the heat which you can find below.I thought of a few other things to add so I figured why not write a blog about it!

Here are my tips for running/walking in the heat:

• You have a choice.  This sounds rather basic but it’s true.  No one is telling you have to do it. There are plenty of other options to exercise. You can swim, bike, use a treadmill, or not work out at all (I don’t recommend this 🤣).  If you truly hate the heat that much, don’t complain about it and do something different.
• Embrace it.  What?!  You heard me….this is all about your mindset.  I know I can’t will the heat away, but if I choose to embrace it (rather than continuously complain about it) it won’t be as bad.  Since it’s my first time really training seriously in this heat, this is my number one strategy so far….and I feel like it’s working. One thing I started doing yesterday is not put my AC on in my car when driving to my running location.  I figure part of the problem is going from a nice cold car to a blast of heat.  If I can acclimate on my drive over, this will make the transition from the car to the outdoor air less shocking to my mind and body. Working on some affirmations next!
• Pick a good time.  I’ve had to change the time I go to bed at night so I can get up and out the door and stay out of the sun as much as possible.  I normally try to get out before the sunrise. I also really enjoy being out on the trails at night time so that is also another option.  While it’s still warm in the evening here, there is a big difference when you don’t have the sun shining right on you. If necessary, and I have the time, I’ll take a little nap in the middle of the day when I don’t get enough sleep.
• Pick a good location.  Ideally, stay out of the sun. Cacti are not really the best for shade so that’s a bit more challenging for us here. 😂Find locations that provide more shade. Get out of town for a quick road trip and head up north. You can also stay close to your house and have a short route that you go around so you can go home if run into any trouble.  I did an experiment the day of the webinar with Danny and walk/ran a quarter mile loop in my apartment complex at about 2:30pm.  My least favorite part was the heat from the asphalt but I got used to it after a few laps.  I did a few miles in 30 minutes but I didn’t die. I also considered jumping in the apartment complex pool but will save that for another longer session (Yes, I am intentionally trying to run in the heat…more on that below).  Here is a video I did on that day when I was done.
• Have the right fuel and plenty of it.  Always carry water with you and make sure you have enough of it.  Freeze half of your water bottle or bladder from your hydration pack so you are ahead of the game. It doesn’t take much for ice to melt here. Staying hydrated on a daily basis will help too.  We also lose sodium and potassium when sweating so make sure you have the right electrolytes. This could be another blog post alone but if you google it, I’m sure you’ll find enough info.  I personally like to keep things as natural as possible so I use Saltstick capsules and Pickle Power. There are plenty of drinks out there but read labels as some of them have a lot of sugar and food coloring.  You can even google DIY electrolyte drinks and make your own! Make sure you have enough food for the distance you are going (there are many products like gels, etc) but I prefer real food: peanut butter pretzels, trail mix, potato chips.  It is harder for your body to digest real food vs gels so experimenting to see what’s best for you is my best advice.
• Wear the right clothing. I always wear wicking fabric because it helps keep me cooler (relatively speaking) by evaporating the sweat instead of soaking up in fabrics like cotton. Nowadays you can even find clothes that have a cooling effect.  Modern technology is great for this.  As a matter of fact, as I was writing this, I started googling “cooling clothing” and “for extreme heat” popped up on it’s own.  Lots of good options here (huh, I may need to do some more shopping now!). I always wear a trucker hat as it keeps the sun directly out of my face. Sunglasses are a must for me and of course lots of sunscreen.  My favorite brand is Zealios and you can use discount code Zup-TRU20 for 25% off!
• Spray bottles, ice and more ice. I usually have a cooler with ice and spray bottles.  If and when I have the chance, I put ice in my hat, in my sports bra and as many places I can think of.  Pour cold water on your wrists, head and neck (keep your neck cool with a bandana and ice).  I keep the spray bottles cold and will usually add some peppermint oil to it for even more of a cooling sensation.  You can also use peppermint candies, chew gum on your run for this same reason.
• Learn running technique.  Good technique is not just about injury prevention.  When you learn good technique, you are learn how to move your body as efficiently as possible.  In ChiRunning, we teach people how to limit using their leg muscles (which are big muscles and use a lot of energy). When you are running more efficiently, you won’t be overworking your body which is already being impacted by the heat.
• Adjust your pace.  Since our bodies are under more pressure with the heat, it’s important to adjust your pace. This seems like a no brainer but don’t go out and do speed intervals or hill repeats if it’s too hot.I have found myself ChiWalking a bit more than normal and I am totally OK with that.  ChiWalking is my secret sauce to ultra training/running.
• Body sense!  This is a word you will hear every single ChiRunning/ChiWalking instructor talk about. Listening to your body (not your mind/ego) is a skill. It starts with self awareness and knowing that our minds/egos may not always have our best interest in mind. This is a main different between “power” running and ChiRunning.  It’s not mind OVER body, but mind WITH body.  The more you practice, the more you’ll know what your body is telling you when it comes to movement, how you are feeling, what you are eating, etc.  The body always knows best and it talks to us a lot.  It’s easy to choose to not listen but this can come at a cost.  Make sure you know how your body reacts in the heat and what it needs and when it needs it.

Why would I purposely run in the heat?

• Running is my lifestyle.  It’s what I choose to do as my main form of exercise.  Just because summer is here, doesn’t mean I have to stop running because it’s hot.  This helps keep me stay consistent with my regular fitness routine.
• Training for an event.  Races happen throughout the entire year.  Normally I choose not to train for a race during the summer so while I would still run, I didn’t have to worry about major long runs for my ultra training. I did an ultra in 2016 that was at the beginning of July (Capitol Reef 50K and the hardest one I’ve ever done!) but that was really only one month of running in the heat. This year I was supposed to be doing my bucket list race (TransRockies) which would’ve been 120 miles in 6 days on 8/3 but that was canceled…but I was ready for some serious heat training. So when I had the chance to sign up for Crown King in October, I figured why not?!
• Improve performance! While this is not the main reason I am doing it, I am interested to see how it effects my performance.  This could also be another blog post but you can search for “heat training and adaptation” and there are several studies (some more compelling than others depending on sample size, etc) that suggest that training in the heat will improve performance.  As a matter of fact, many runners train in the heat for races at elevation rather than training in altitude. It makes sense so I’m curious to see how this impacts me later in the year.

Well, there you have it!  I hope that these tips help you and inspire you to keep moving through the summer!

Cheers!
Coach Lisa