Hi friends!
I just received NEW Galloway Blogger summer running tips from Jeff Galloway to share with you all! It has been so hot here in the South. *soul cry* I was so excited to get past winter that I forgot how hot summer can get. Let me just be honest, fall is the only season that does not come to me with baggage. We just belong together! We’re like Mike and Ike (yes, they are back together)…Bey and Jay-Z…Bebops/freeze cups and summertime. Back to this heat. This summer has come with a few challenges, including having no other option but to use the treadmill (dreadmill). Well, I’m excited to share these summer running tips with you!
Dealing With the Heat: Jeff Galloway tips
Training through the summer can not only be grueling, but down right dangerous. Here are some tips to train safely and as comfortable as possible in the hot summer months.
- Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F ( every 2.5C above 14C).
- When the temperature is over 70F (21C) you may take a 5 minute “cold shower break” every 25-30 minutes to keep cool.
- Try to complete your run before the sun rises above the horizon.
- More frequent walk breaks during hot weather can lower body temperature increase. If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26C) drop to 60 sec run/30 sec walk or 30/30.
- When you start to heat up more than normal, take a longer walk in a mall or indoor AC building.
- Pick shady courses on hot days.
- Don’t wear a hat! Pour water over your head.
- Have an indoor alternative—treadmill, etc.
- Run in the deep end of the pool, using a flotation belt.
[Tweet “Check out these #summer #running tips from Jeff Galloway! #fitfluential #sweatpink”]
ANOTHER AMAZING LAKE TAHOE RETREAT!We stay at the beautiful and comfortable Squaw Valley Lodge. Lodge amenities include indoor and outdoor hot tubs, swimming, tennis, sauna and fitness room. Week camp began Thursday, July 23th. Weekend camp began Friday, July 24th at 5PM. Both camps began with an easy run to get acquainted. The morning breakfasts were followed by clinics by Jeff and his guests. Seminar topics include Running Injury Free, Nutrition, Speed work, Goal setting, Shoe selection, Pool running, and Running form / analysis.
After lunch, our guests shopped, went sightseeing, sunned by the pool, or joined the group for a scenic hike, T-shirt swap, bike ride, river raft ride, etc. The group gathered again in the evenings for dinner onsite or at one of the nearby restaurants and after-dinner relaxing.
You can learn more about the various Jeff Galloway Retreats at http://www.jeffgalloway.com/retreats/.
MAKE YOUR NOMINATION FOR THE MARATHON FOTO/ROAD RACE MANAGEMENT LIFETIME ACHIEVEMENT AWARD
In conjunction with the Road Race Management Race Directors’ Meeting, Road Race Management and MarathonFoto will again honor an individual who has made a major difference in the sport with a Lifetime Achievement Award.
The award is for contributions to the sport of long distance running over the course of a lifetime. Nominees, who may be either living or deceased, should have made major contributions to the sport in more than one area, for example as an administrator, elite athlete, promoter of the sport, or innovator as an event director or vendor.
“We are seeking to honor a ‘sport changer’…a person who really made a difference,” says Phil Stewart, RRM editor and publisher.
Nominations from the public are being solicited and will close on August 31, 2015.
A ten-person committee will choose the winner to be announced November 6 at the Race Race Management Race Directors’ Keynote dinner in Hollywood, FL.
You can read the previous installments of my Jeff Galloway Blogger Tips here. For more great tips from Jeff Galloway, you can find him on Facebook and Twitter!
Happy running and stay hydrated!
I love the idea of a cold shower break on a hot day.
Yes, feels great!
I don’t quite understand the don’t wear a hat tip. I don’t because I don’t like them and I run really early, but if I’m out in the daylight I feel they are important to protect my skin. You can still pour cold water on your hat I guess. Other than that, great tips!
I have always heard not to wear a hot while running due heat not being able to escape. When I do wear a hat, I find myself getting overheated quicker and end up taking it up. Now I do wear visors while running in the heat/sun to help protect my skin. If it works for you then don’t change. Thank you, Debbie!
Wear a visor!! It’s much cooler, keeps your head cool and keeps your face out of direct sunlight. My favorites are from headsweats.com =)
I love Headsweats visors!
AAWESOME tips!!
I have the hardest time slowing down in the heat but my body quickly reminds me to slow my a$$ down!! Lol!!
I was in ATL a few weeks ago…LAWD that heat was something CRAZY!!
Ooooh girl! Won’t it do I?! lol Yes, we must slow I down! I had a quick reminder this morning. And yes, ATL is crazy hot!
I agree 100% with waking up early to get a run in before the heat sets in, but that can be so hardddd wahhhh haha.
Don’t I know it! LOL!!!
Such good tips! I love getting up to run early in the morning. And I’ve never run in the deep end of the pool! I’ll have to try that out sometime!
Thanks Jen!
It’s definitely been tough going for me out there this summer with the heat. It does really force me to slow down I just need to accept it. Good tips
I agree. Thank you!
Its always hard to tell myself that its okay to slow down during the summer, but its definitely necessary in order to battle high heat and humidity.
I agree, Kathryn!
I’m just going to say that there is nothing better than coming home to the AC after a hot run in the summer! If I had a pool, that would be my thing!
I so miss our swimming pool!!!
Great tips! I love the heat but it has made me a slower runner, I am hoping when it starts to cool off I will be faster.
I think that’s expected and totally understandable. I cannot wait until fall gets here! thank you, Toni!
Good tips and I am with you about only lovin’ Fall! I swear every winter I ask myself is it always this cold, and in the summer I seem to magically forget that it gets this hot in NC!
LOL!!! YES! Thanks Becki!
Great tips and yes for it finally cooling down here in the south! I didn’t think how a hat would actually keep the heat in! Thanks for sharing!
Thank you, Kate! That’s why I love wearing visors in the summer.
These are great tips. Thank u for sharing.
Great tips! I sweat a lot so running in the summer is pretty hard for me. My tip would be to always have water on you. Fuel belts can be annoying but I get so thirsty in the heat that I need to constantly be sipping on water.