Mental Strategies to Help You Survive Hot Summer Running

It’s that time of year when every run feels hotter than the last. You’ve been running in the heat for months already, but fall is not yet in sight. Yes, we all know the logistical things to do to run in the heat, like hydrate, run in the morning, and wear light clothing. But the mental side of running in tough weather can be just as bad, if not worse, than the physical side. It’s so easy to get into a negative mindset when we know the weather is going to make our run feel harder. So how do we overcome the negative thinking? Let’s talk about some simple, practical, mental strategies to help you survive hot summer running.

Mental Strategies to Help You Survive Hot Summer Running

Think about the alternative to hot summer running

If you live in an area that has cold winters, you have probably spent some time complaining about running in the cold. Try to think about the worst of your winter runs, maybe when it’s windy and freezing or there is ice so you can’t even run outside. Remember that in 6 months this heat will be gone and you may actually be wishing for it to warm up again!

If you don’t deal with cold winters, maybe you think about other bad weather that may prevent you from running outside.

Use a temperature scale to come up with realistic expectations

It’s important to have realistic expectations with summer running. When it’s hot and humid your pace at the same effort will be slower. There are many scales that can help you see how much you may slow down. Consider the dew point, rather than just temperature or humidity alone. The higher the dew point rises, the greater the amount of moisture in the air. I really like this temperature calculator from Runners Connect. You can enter the dew point, temperatures, your goal pace and mileage, and it will give you an adjusted pace.

Let heart rate be your guide

While in some cases I might say to mostly ignore your heart rate when it’s really hot, it can also be a good reminder about how much your body is physically affected by the weather. If you have a good awareness of what your HR usually is, be aware of how much higher it is on those hot runs and use it as a reminder to slow down. The weather is physically causing you to work harder at the same paces!

Remind yourself about the positives of hot summer running

Here are some things I personally like to remember:

• It’s faster to get dressed because I don’t need as many layers
• I end up with less laundry
• It will make me stronger for fall running
• No gloves= easier to take pictures, grab my gels, etc.
• There’s more sunlight which makes it easier to get out the door in the morning

Show yourself gratitude for making it work

When you do get out for a hot summer run be proud of what you accomplished! Use the data to consider how much the weather may have affected your runs. If you keep a log of your workouts make a note of the weather so you can look back and remember that you have done this before and you can do it again!

Try taking it one day/run at a time

Try not to think too much about how long it will be before it cools off. Focus on one run or day at a time. I would also add it might be wise not to analyze the weather forecast too far in advance either.

Focus on your goals

Remember why you do this and keep your goals in mind. If you are training for a fall race then these hot summer runs will help you reach your goals!

What mental strategies to do use to survive hot summer running?

You may also like:
How To Adjust Your Training For Summer Running in the Heat
5 Simple Summer Hairstyles for Runners to Keep Hair Manageable
Top 5 Hydration Tips for Summer Runs in the Heat
How To Run a Speed Workout in the Heat

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