The following question was asked during our Ask the Coaches Series on July 7, 2021 and was answered by Coach Gael and Coach Yvel.
Run Smart! If you are not yet acclimated to the temps, run at a slower pace until your lungs adapt to the pacing faster or going longer in our hot and humid temps. Consider applying a run/walk method. Be mindful of heat strokes and it is OKAY to run inside on a treadmill. Coach Yvel loves running in warm weather, while Coach Gael can barely tolerate; when the indices are over a 100, she runs on the treadmill.
Emphasis on hydration is a must! Not being sufficiently hydrated for your summer runs will result in a very unpleasant experience. Coach Gael tries to consume all of her water by 2:00 p.m. for a 5:00 p.m. run or by 8:00 p.m. for a 5:00 a.m. run. In the summer time, she adds a bit of salty foods such as a handful of potato chips, salted almonds, or a salt tablet to prevent cramping.
Wear clothing made of light, wicking materials. Do not wear clothing like cotton T-shirts that will prevent sweat from evaporating.
- Coach Gael suggests a running visor with terrycloth lining to trap the sweat; it also keeps the sun off your face.
- Be sure to also add sunscreen; she uses SPF 30 in her facial moisturizer and body spray.
Wear appropriate gear to avoid chafing.
- For men, avoid chafed nipples by wearing wicking materials or adding nip-guards. Some men also swear by Band-Aids. Men, consider wearing Spandex under shorts to minimize more chafing.
- For all, there are anti-chaffing ointments that can be applied pre run to aid in preventing chaffing.
Try running very early a.m. before sunrise or in the evening at around 6:30 or 7:00 p.m.
- During her summer training, Coach Gael sometimes run her long runs at 4:30 a.m. to avoid most of the sun and humidity. She also loves running in the evening and recommends shaded areas.
- Coach Yvel enjoys running on Memorial Drive – there are many runners and it’s close to water, which is better than the city.
For more gear recommendations, check out Coach Gael’s Favorite Running Products.