Marathon training in the heat

As many runners are preparing for fall marathons, they are faced with running in the heat and humidity of summer. Here are some tips to help keep your marathon training on track during the summertime:

Hydrate! Have plenty of water available before, during, and after your run. Take note of the signs of dehydration (such as dark urine, extreme headaches, and cramping) and be sure to listen to your body. If you feel any of these symptoms during your run, chances are you are dehydrated. Take a break and grab some water.

Start your training runs early! Get up before the sun does and beat the heat. Be sure to wear reflective clothing and still hydrate accordingly.

Take advantage of the rain. Do not postpone your training run just because it is raining outside. Take this opportunity to run since the rain will help keep your skin cooler. It might also be raining on race day so this is a good time to test out how you and your clothes will feel while running in the rain.

Run late. If you cannot get out earlier in the day, take advantage of an evening run. Again, wear reflective clothing and still remember to hydrate.

Bring it inside. If all else fails, you can always do your training runs on a treadmill. Nothing can simulate outdoor running but if the choice is between no run and a treadmill run, you are better off on the treadmill! Be sure to challenge yourself with the incline function.

Do you have any tips for running in the heat and humidity?