How to Keep Your Endurance Workload Up on Hot Summer Days
1. Get out early: Getting out early before the heat rises is key. Try to get out the door within two hours of sun rise to avoid boiling mid afternoon temperatures.
2. Tech gear: Investing in clothes that wick away sweat can really make your workouts more comfortable when it starts to get humid and sticky.
3. Drink more: This means volume more and more often. Being out in the sun can dehydrate you fast. Be sure to drink 8-10 ounces an hour before activity and 2 ounces every 20 minutes.
4. Cross train in water: Use the hot weather and warm water to your advantage and get out for a swim. Swimming is an excellent aerobic and upper body muscular endurance workout. Find a beach or pond you enjoy and take advantage of one of summers training advantages.
5. Slow it down: Always listen to your body and do not be afraid to slow it down if it is telling you to do so. Remember, you are working harder in the heat. Every 5 degrees above 60 degrees equals 20-30 seconds slower per mile while running. Another way to look at it is you will experience a 3% decline in performance for every 10 degree rise in temperature above 50 degrees.
Incorporate these five summer training guidelines into your routine today and stay on your game when the sun is beating down on you.
1. Get out early: Getting out early before the heat rises is key. Try to get out the door within two hours of sun rise to avoid boiling mid afternoon temperatures.
2. Tech gear: Investing in clothes that wick away sweat can really make your workouts more comfortable when it starts to get humid and sticky.
3. Drink more: This means volume more and more often. Being out in the sun can dehydrate you fast. Be sure to drink 8-10 ounces an hour before activity and 2 ounces every 20 minutes.
4. Cross train in water: Use the hot weather and warm water to your advantage and get out for a swim. Swimming is an excellent aerobic and upper body muscular endurance workout. Find a beach or pond you enjoy and take advantage of one of summers training advantages.
5. Slow it down: Always listen to your body and do not be afraid to slow it down if it is telling you to do so. Remember, you are working harder in the heat. Every 5 degrees above 60 degrees equals 20-30 seconds slower per mile while running. Another way to look at it is you will experience a 3% decline in performance for every 10 degree rise in temperature above 50 degrees.
Incorporate these five summer training guidelines into your routine today and stay on your game when the sun is beating down on you.