Beat the Heat: Tips for working out in the heat

Wow has it been hot this week!  We have had temperatures above 99 degrees for most of the week and today is supposed to be 102 degrees!  

My daughter will be starting cross country in a few weeks and she and her friend want to run in the afternoons to simulate practices and meets. I thought I would share a few tips to help you beat the heat during the hot summer days and still continue to workout safely.  These tips and suggestions are based on my personal knowledge and experience as well as recommendations from The American Council on Exercise.  

  1. Workout in the morning if possible.  While I know this is not possible for everyone I try to get my workouts in early to beat the highest temps of the day.  
  2. Hydrate!  Make sure you are drinking enough water throughout the day and not just during your workouts.  If you are planning on running or working out longer than 1 hour or you are a heavy sweater be sure to add in some electrolytes into your water.  My favorites are Nuun tablets.
  3. Wear light colored and wicking fabrics to workout. Add a hat or visor to protect your face from the sun.  Don’t forget the sweat proof sunscreen! 
  4. Acclimate to the temperatures.  Start slow and understand that your workout may be harder because your body will be trying to cool itself so do not be frustrated if you are slower or struggling more than usual.  
  5. Get wet if needed.  Splash a little water on yourself or take a dip in the river/water if possible to cool down.  If you have a towel with you, get the towel wet and wrap it around your shoulders to help cool your body.  

Note:  Always consult your doctor before exercising in extreme heat.

Tips For Working Out In The Heat

What The Hill?

I hope you are all having a great Sunday.  This has been a really fun weekend it started and ended with friends.  We met up with some friends on Saturday night for a date night.  It was a blast.  It started off with a trip to Boise Escape.  It’s one of those escape room places where you have 1 hour to solve the mystery and escape the room.  Unfortunately we did not escape in time. IMG_0796[1] It was pretty hard but very fun.  After that we went out to a sushi dinner which was very yummy.    It was a great date night with friends.  I enjoy starting my SuIMG_0794[1]nday’s with a long run. It’s nice to meet up with friends and chat while getting in a few miles.  Today’s run was a 7  mile hill run.  I am training for the Sawtooth Relay and The Spartan so I have to incorporate hill running into my weekly runs.  If you are like me and you have a love/hate relationship with hills here are a few tips to help you beat those hills, get stronger and faster.

  1.  Use proper form for hill running.  When running up hill use short strides, high knee drive, and a slight forward lean.  When running up hill you should be on the balls of your feet. 
  2. Pump your arms a little harder than you would on a flat run. 
  3. When running downhill lengthen your stride, keep an upright posture and engage your core muscles to help with stability. 
  4. To become a stronger hill runner you must run hills and add in hill repeats.
  5. Remember to strength train. Any strength training will increase the power in your legs which will make hill running easier and hill running will make your legs stronger as well. 

These are just a few tips and suggestions.  Feel free to comment with any other tips you have for me.  I have two hilly races coming up. 

Today in church my pastor Doug said “your attitude determines your altitude.”  This is totally true for hill running and life.  Hills are tough but if you change your attitude toward them they are like any other challenging situation. Tough while you are going through it but rewarding when  you conquer it. 

IMG_0795[1]

After church and my run I got to spend some quality time with my BFF (we were BFF’s before it was even a thing) grabbing a cup of coffee and talking.  I love ending the weekend that way.  I hope you all have a great week.   

 

Happy Mother’s Day

Today was a great day.  It started out with an amazing hill run in the Boise foothills with some awesome friends.  I love starting my day with a run and today was a great one.  The hubby made me a yummy post run cup of coffee and breakfast and my daughters made me some hand made cards.  It was a great day.  I hope you all had a wonderful Mother’s Day.  I think it is so important to surround ourselves, especially us moms with other inspiring women.  Today I felt inspired by so many moms, including mine who inspires me everyday.  Have an amazing week!  Keep up the good work with the plank challenge!!!!  This weeks pictures will be up soon. 

 

1 Thessalonians 5 11   

Hill Repeats

Today I started my new training plan for the Sawtooth Relay,  Idaho’s most famous race which is in the beginning of June.  I have a love-hate relationship with hills.  I love them when I am done and hate them while I am running.  Hill repeats are good to incorporate into your training schedule for a variety of different reasons.  It can improve your endurance, power, speed, and helps with your overall strength.  Since my upcoming relay is a hilly run I want to make sure I am ready for it.  Today a group of friends and I got together to run some hill repeats.  We killed it!  Running with friends makes even hills fun!

Here is what we did today:

Warm Up:  1 mile easy
Hill Repeats:  5 x (run up the hill pushing yourself and jog down or walk down).  We had a long hill.
1 Mile Run at a comfortable pace
Cool Down (walk) and Stretching

Here is a link to race information. The scenery is beautiful.  http://sawtoothrelay.com/

Below are some pictures from last years relay.

Coming Soon:  My race training plan.

Treadmill and Strength Workout

This is a great workout you can do at home or at the gym.  Sometimes running on the treadmill is a little boring for me.  I love incorporating running intervals into my strength training especially when I am training for a race or just trying to work on my speed.  This workout will target both speed work and hill running.  Enjoy!treadmill and strength