Summer Running: My Tips to Beating the Heat

IT.IS.HOT!!!  It could be just my imagination, maybe global warming or maybe because it's the first time I've trained for a marathon this early in the summer, but I swear this is the hottest it has ever been!  Every time I come back from a run, regardless if it is a quick little 3-5 miler or long run, I am absolutely drenched and drained!  I wish I had some magic formula to totally beat the heat and have amazing runs year round, but despite all my efforts and experience, the summer months are still pretty tough.  I have, however, learned a few ways to work around and/or with the heat and humidity to survive these brutal summer runs and thought I would take a second to share...

Stay Hydrated

Although the most obvious piece of advice for summer running, and essentially for any activity year round, it certainly does not hurt to be reminded.  Proper hydration is key for performance and recovery so be sure to place a huge emphasis on it, especially as the temperatures rise!  I went into a little more detail in a past post about hydration, but I would like to point out a couple of things I to stay hydrated, especially during the summer months.  First and foremost, I make sure I am constantly drinking water throughout the day, and increase my water intake the day before, the day of and the day after a long run. And speaking of those long runs, I make sure to have some Nuun Hydration in my Orange Mud hydration vest.  Hydration of the utmost importance and should NEVER be neglected, so do not "stay thirsty my friends" and be sure to drink up!

Out Run the Sun

Summer time means earlier sunrises.  This means you can get even earlier for those morning miles, yey...or not hehe.  Though many may not be quite as bright eyed and bushy tailed this time of day, it may be the only time run in before the sun is up and scorching.  Getting as many miles possible in before the sun is fully up is not only a great way to beat the heat but the perfect way to start your day!  I personally love a good early morning run.  There is something so beautiful in watching the sun rise and getting to witness the start of a brand new day.  It also gives me a great sense of accomplishment knowing what I have conquered for the day before many are even out of bed!  If waking up early is not your thing right now, I can (almost) assure you that if you focus on the great things early morning runs have to offer, you'll soon grow to love it!

Slow Down

Probably not what you want to hear when you're training so hard to get ready for your Fall races.  But pulling back on the intensity of your runs (especially the long ones) may be what you need to get through the hot summer months.  The intense heat and humidity can certainly take a toll on your body and pace, so don't get discouraged if you find yourself feeling a little sluggish out on the trail.  Pace may need to be adjusted by up to a minute or more depending on the temps and humidity.  So don't beat yourself up if you have to slow down a little in order to still get the miles in. Although I must admit, every single summer, I get a little frustrated when my long runs are slower the other months, and I even have a "freak out moment" as if it were my new norm.  But then I'm reminded that despite my slower pace now, I know what I am capable of and that if I stay dedicated to my mileage and training plan, it will pay off.  Always be sure to train hard, but more importantly, train smart!

Take It Indoors

Though you may not be a fan of the treadmill, sometimes it is the necessary evil when the weather is just not conducive for an outside run.  As a runner down here in Florida, I have grown to love my "dreadmill" when I need to get some mid-day miles in during the summer time.  (Also, as a working mom, sometimes it's the only way I can get a run in).  Whether it is the one in my den or a trip to the gym, I actually (somewhat) look forward to hitting up the 'mill for some miles and me time.  I personally LOVE music, so all I need for an enjoyable treadmill run is some good tunes (and water of course).  While at the gym, I have TV's in front of me so it is a great time to catch up on the news and sports (and the occasional talk show).  Other ways I have passed the time on the treadmill is listening to podcasts or books on tape, watching some NetFlix on the iPad, or even chatting with a friend on the treadmill next to me at the gym.  Of course it not the same as running on the trail, but when that trail is pushing 110 degrees, that treadmill doesn't seem so bad after all!

Why Not Tri?

A triathlon may not be your thing, but cross-training with some biking and running is a great way to beat the summer heat.  Taking a dip in the pool or whizzing down the trail on your bike is certainly much cooler than pounding the hot pavement during a run.  It will provide great cross-training, a new challenge, and potentially a new love in multi-sports!?!

Embrace the Suck

Last but not least, it is freaking hot and there ain't nothing we can do about it.  And with several weeks (actually months for us Floridians) of summer to go, it's only going to get hotter.  I hate to say it, but we just need to suck it up and push through the best (and smartest) way we can.  Be grateful you are able to do what you love, even if it a little warmer than we prefer, and know that all your hard work now will pay off in the Fall!

Good luck and happy training everyone!

Product Review: The Orange Mud Hydration Vest

We all know the importance of proper hydration, especially during the hot summer months.  I've always been diligent about bring water and electrolytes along with during my long training runs, but unfortunately have never been a fan of how I have been able to do some.  From belts to handheld bottles, I have yet to find anything that seems to fit right, not drive me insane and of course hold enough hydration for me.  That is until now.

After seeing several of my Instagram "friends" post runfies with these water bottle backpacks, I decided to do a little research to see exactly what it is they were wearing and if it would be worth a shot.  I discovered that these backpacks were actually hydration vests made by The Orange Mud company.  I had a little bit of a sticker shock at first, and wondered if it was worth the price.   Like I said above, all the other belts and packs I have tried over the years were rather uncomfortable and/or did not hold enough water for my longer runs.  And since I have wasted quite a bit of money on said apparatuses, I was pretty leery to purchase yet another item that could potentially be equally disappointing.

I read through the product descriptions, skimmed through the reviews asked a couple of friends who use them their opinion, and I was sold.  With my training for the Chicago Marathon in full swing, I was desperate to find a product that would keep me well hydrated during this hot Florida summer and this seemed to be the answer.  Before I knew it, I had the credit card out and ordered the HydraQuiver Vest Pack.

From the second I placed the order, the communication from the company was top notch.  I received a confirmation email as well as a Facebook direct message from Orange Mud.  The very next day, I received messages letting me know my item was ready to be shipped, along with a tracking number and when I could expect my vest.  I also received an email with information and an instructional video on caring for and how to use the pack.

In just a matter of days, my package arrived and, as I always am when running stuff comes in the mail, was as giddy as a kid on Christmas morning!  As soon as I opened the packaging and removed the vest, I could told why the higher cost, it was really high quality.  Very durable, but lightweight, great padding where it needed it most, plenty of pockets, multiple adjustable straps to get a good fit, and a nice big water bottle.  I couldn't wait to test this puppy out and see if it lived up to the hype, but I had a feeling it would!

I had a 14 miler scheduled for this week and I figured that would be the perfect time to take it for a test run.  I cleaned the bottle the night before and filled it up with my Nuun hydration tablets and water in the morning.  I put a couple of Honeystinger gels in one of the large front pockets and my GoPro (gotta get that runfie) in the other.  In one of the shoulder pockets I put my key.  I made a couple of quick adjustments to the straps and was off for my run.

About a mile or so in, I had to readjust the side straps, but the chest strap was a great fit.  After that, I was good to go.  Unlike many of the other belts and packs the ride up my hips, bounce and rotate around my waist and slosh around on my back, the snug vest stayed right in place.  Despite wearing a vest I was not used to wearing in insanely hot temps and high humidity, the breathable material and great fit had me forgetting all about it at times.  Well at least until I needed something.

I was able to reach back whenever need be, grab my bottle and take a few sips of much needed Nuun water.  When I needed my gel, it was right there in my chest pocket.  And when it was time to snap a photo of it all, my GoPro was easily accessible!

So to sum it all up. here is a quick little recap of the vest...

Pros
Great fit, easily adjustable
Good sized water bottle (I purchased single barrel but they also offer a double)
Very easy to clean
Plenty of pockets for gels, phone, keys, etc.
High quality materials and stitching, very durable
Free and fast shipping
Plenty of communication and helpful information from the company

Cons
I did hit the back of my head a couple of times on the top of the water bottle while looking up
Forgot to put some glide on my chest so I experienced a little bit of chaffing (lesson learned)
It was a little pricey, but it is totally worth it
Wish it had more color options (only comes in Orange and Black or Grey)
No local retailer, had to be ordered online, but again, free and fast delivery so can't complain

All in all it was a great purchase that will certainly get much use.  I am so very grateful for this product and know it is going to help me during these hot summer training runs as I prepare for Chicago.  If you are in the market for a new hydration belt or back, I highly recommend checking out an Orange Mud hydration vest!

Oh, and I almost forgot.  About my run... Well, it was a little slower than I would have liked but I am grateful to have pushed through and gotten the miles in.  I have been battling a bit of an Achilles issuesfrom an injury last fall and also decided to pull back a little bit because of the heat.  But despite those two concerns, it actually went fairly well.  It's definitely going to be a loooooong hot summer of training, but thankfully I have a new hydration vest to help with that!

My Race Day Fueling Essentials

Went shopping and picked up a few of my favorites!

I am often asked what is the best thing to eat and drink on race day.  My answer typically goes a little something like this, "it depends on you, but here is what I like..."  I wish there was one simple fuel combination that worked for everyone, but there just isn't.  We all do not eat the same things, we have our own likes and dislikes as well as what works and does not sit well.  This same thing holds true with race nutrition and hydration. Speaking from personal experience, I have tried things others have suggested and have great success as well as failures.  And it continues to evolve with tweaks here and there with each subsequent race.  But from fuel to hydration, it will always come down to convenience, taste, effectiveness and how it makes you feel (the last thing you want is a mid run trip to the port-a-potty)!

Although you will not necessarily follow my fuel plan, a little guidance may help you decide on some things to try for your next race.  So I have compiled a list of some of my favorite race day fuel essentials along with when and why I take them when.  Hopefully this will help give you some ideas for your race day nutrition and hydration.

Days Before
I know, I know this post is about race day, but it is helpful to note the importance of proper nutrition and hydration in the days leading up to the race.  By now, we have all probably heard about carb loading and for many of us that means mounds of pasta and loaves upon loaves of bread.  Although many still believe (and still see great benefits in this type of carb loading), I myself steer clear of Olive Garden and opt for a "cleaner" type of carb loading.  In the days before the race, I get extra carbs in my diet by loading up with things like sweet potatoes, quinoa, oats, bananas and Ezekial bread.  Since these foods are already staples in my diet, I know how my body will handle them come race day.

I also up the water and electrolyte intake significantly in the days before the big event.  I'm a big water drinking to begin with but I start chugging more and more as well as incorporate electrolyte enhancers like Nuun Hydration to my water in order to prepare.  Another way I get more electrolytes is by adding a little extra salt to my food.  I'm not a huge fan of salt and typically use it sparingly, but in preparation for race day, I go ahead sprinkle some pink Himalayan salt on my food, especially those sweet potatoes...yummy!

Pre Race
It's the day of the race and the alarm clock goes off at 4ish in the morning.  I hop out of bed, gather my race belongings and prepare for the 30-45 minute drive down to the event.  But before I head out, I try to prepare my favorite race day breakfast.  Yes, it is a little challenging eating that early in the morning with that much time before the race, but it is incredibly important to get some food in my system.  I have evolved this meal over the years into what I find works best for me today.  It may change again, but for now, the following meal is not only nutritional, filling and easy on the GI tract, it is delicious!  So here is the recipe for my favorite race day breakfast:

Christina's Race Day Almond Butter Toast
2 slices out of Ezekial Bread
2 Tbps of crunchy all natural almond butter
1 ripe banana, sliced
1/2 (or less) honey
dash of pink Himalayan salt

Spread 1 Tbsp of almond butter on each toasted slice of Ezekial bread.  Arrange sliced bananas on top of almond butter toast.  Drizzle with honey, top with salt to taste.

So Yummy!

The drive to the event is the perfect opportunity to hydrate.  I bring a large bottle of water as well as a bottle with Nuun Hydration.  Once at the event, I taper my water drinking so that my stomach is not too full.  At this point, I am about ready for my final pre race nutrition.  30 minutes before the start of the race, I drink my BeetElite for energy and performance enhancement, then have my "snack."  Depending on the time that has past since I had breakfast and the duration of the pending race, I will fuel up with one of the following:

5-15k: Honey Stinger waffles give me what I need for the shorter distances and are super tasty!
Half-Full Marathon: ProBar Meal Bar (filled with plenty of carbs, protein and good fat) gives me enough calories, aka energy, to get me through a whole half and most of a full.  I will sometimes also eat a Honey Stinger along with the ProBar for a full if it has been a while since breakfast.

Mid Race
For shorter distance runs like 5-15k's, I do not need anything during the run itself.  My nutrition leading up to the event is typically enough to carry me through the 3-10ish miles.  After about 10 miles (a little over an hour), I start to need some fuel and this is typically where energy gels comes into play.  I have heard mixed reviews when it comes to gels but I have always been a fan.  Now I'm not saying I particularly like the taste and consistency of the gel, but it certainly is convenient and gives me the energy I need to push through.  I am able to keep the packet in the pouch of my shorts or race belt for easy access.  When I need it, I just rip off the top, choke it down with some water and keep moving.  I have tried several brands over the years from GU to Cliff, but more recently have discovered Huma and Honey Stinger gels and they have become my favorite.  The Honey Stinger gels are organic and are actually rather yummy unlike most of the other gels on the market.  I also enjoy the Huma gels because they too are organic and tasty, and are also Gluten free, dairy free, Vegan friendly.  Huma also makes a gel with caffine in it, which I really like to use out on those half and full distances.

I am also not opposed to using the gels provided on the course if need be.  Again, I have been using these for several years now, and know how they treat me.  I certainly wouldn't try anything new race day nor would I suggest anyone else do the same, so be sure to give them a try on your training runs first.

I no longer race with a hydration belt or Camelback, they downright annoy me (they're a necessary evil for training runs though).  Now I solely rely on pre race hydration and the course water and Gatorade.  I try not to do too much Gatorade to avoid all the sugar, so I mostly do water with the occasionally Gatorade for the longer distance races.  I try to hit every water stop taking in a little at a time, not to fill up my stomach so much but to be sure I continue to hydrate.  Regardless of the weather, I am sure to continually hydrate, and even more so during those hot, humid races.

Post Race
As much as I would LOVE to pig out immediately following a race, I cannot seem to eat a thing!  I am still full from all the pre race food and mid run gels and liquids, so I typically bring me a bar and coconut water to make sure I am getting something in my system post race.  A favorite bar of mine post race is the white chocolate raspberry Quest Bar.  It is nice little treat, almost like a desert, for all my hard work.  I find the coconut water to be super helpful in hydration and it doesn't have all the extra "stuff" in there like Gatorade and other sports drinks.

Once all the excitement of the race has died down and I have made it back home to my family, it is game on as far as food is concerned!  Sundays are typically my cheat day and if it just so happens to be on a race day too, I am in heaven.  Of course I wish I could eat half the things I would like to eat, it still is about making smart choices and in moderation.  But, hey you only live once, so I definitely let my hair down a bit when it comes to post race food.  And one of my absolute most favorite post race indulgences is BEER!  I love me some good craft beer, especially a super hoppy IPA.

Final Thoughts...
Just a couple of quick take-aways when it comes to fueling up for your next event:

• Every runner and every race is different, find what works best for you and try to stick with it, tweaking here and there to make it even better.
• To avoid unwanted GI issues, do NOT try anything new race day!  Use your training runs to test out nutrition and hydration.
• Don't skip breakfast before the race, I know it sounds silly to mention it, but it happens, be sure to eat!  Food=Fuel and you need fuel to run.
• Keep in mind what you're putting in your body the days leading up to the race.  Make sure to get additional carbs and electrolytes but be sure to avoid things that may upset your stomach or make you feel sluggish.
• Be sure to drink plenty of water before, during and after the race.  Electrolyte enhancers are also helpful, but try to avoid excess sugar.
• Treat yourself (in moderation) after the race, you've earned especially after those longer distances!