Are you struggling to get workouts or runs done in the heat?

Here’s a few things I’ve learned the hard way training this summer:

1. Adjust your pace expectations/workout goals. Summer is the time to embrace RPE (rate of perceived effort). If it feels hard, you’re working hard, no matter how slow you feel you’re running or how little you feel you’re lifting. Listen to your body. It’s trying to keep you alive.

2. Always keep water close by. Hydrate before/during/after your workouts or runs. Get a handheld bottle if you’re running or a water belt or bladder. They will literally save your life. And bonus: you can stuff as many snacks in there as you want.

3. Embrace electrolytes. There a billion electrolyte powders, tablets and pills out there. (Reach out if you'd like some recommendations.) Bottom line- your muscles need electrolytes to function properly. If you don’t want to spend money on a powder, try drinking coconut water. You’ll feel the difference in your muscles.

4. Protect yourself from the sun. Wear copious amounts of sunscreen or cover whatever areas you usually burn with lightweight, moisture-wicking clothing. Never underestimate the difference a hat will make- no one likes sweat in their eyes!

5. Give yourself lots of grace. It feels like the surface of the sun outside. If you have to cut your workout or run short, that’s OK and sometimes even better for your body. You’re still making progress. You’re still doing great. You’re doing exactly what you need to do.

Have any other tips? Reach out and let us know!