Running in hot weather brings challenges that can test the most dedicated runners. The sun, humidity, and increased fatigue can make it difficult to stay positive. However, with the right mental strategies, you can conquer the heat and enjoy your summer runs. Here are some tips to help:
1. Adjust Your Expectations
Understand that running in hot weather is more demanding on your body. Your pace may slow down, and that's okay. Instead of focusing on your speed, concentrate on the effort you're putting in. 
2. Set Small, Achievable Goals
Breaking your run into smaller, manageable segments can make the task seem less daunting. Instead of thinking about the entire distance, focus on reaching the next landmark or completing the next mile. Celebrate these small victories along the way to keep your spirits high.
3. Stay Hydrated and Cool
Proper hydration is so important. Make sure you're well-hydrated before, during, and after your run. Additionally, find ways to stay cool, such as running in shaded areas, wearing light-colored clothing, or using a cooling towel.
4. Visualize Success
Visualization is a powerful mental tool. Before your run, take a few minutes to visualize yourself running strong despite the heat. Picture yourself finishing your run with a sense of accomplishment. This mindset can boost your confidence.
5. Practice Positive Self-Talk
Internal dialogue plays a significant role in your performance. Replace negative thoughts with positive affirmations. Instead of thinking, "It's too hot, I can't do this," remind yourself, "I am tough, and I can handle the challenge."
6. Run with a Buddy
Running with a friend can provide a morale boost - distracting you from the discomfort, helping to keep your pace steady, and offering encouragement when you need it most. If you don't have a running buddy, consider joining a local running group.
7. Embrace the Experience
Shift your perspective and appreciate the opportunity to push your limits. Every run contributes to your overall progress and resilience!
By adopting these mental strategies, you'll not only survive the summer heat but you’ll thrive in it!
Major milestone:
New 8k PB running 2024 Chicago Shamrock Shuffle (10 years after running the last one and post-kid pause).
What is the secret to your success?
Gradual build-up to stay injury-free. Running majority of weekly mileage slow. Pushing limits during weekly tempo run. Scraping and foam rolling. Listen to body first even if that means missing a run here and there or going slower. Focus on better quality sleep and hydration.
What is the biggest obstacle to reaching your goals and how do you get over it?
Finding the time for base building and marathon build-ups with two young kids and a demanding job. I changed the way I train and now doing most of my miles on my treadmill at home (instead of group runs outside pre-kids).
What is the most rewarding part of training?
Putting it all into action during a race and seeing the progress made.
What advice would you give to other members of the Runcoach community?
Choose the training method and volume/running goals that work best for your circumstances.
What feedback would you offer on the Runcoach experience?
Being an experienced runner now training independently, this tool works great to keep me motivated and on track. Having a coach available for questions along the way personalizes the experience further and has helped me when doubts came up along the way.
Whether you're lounging by the pool, enjoying a cool night on the porch, or taking a break between training sessions, a book is a great way to find some extra motivation! Check out our curated reading list:
"Born to Run" by Christopher McDougall
This book explores the secrets of the Tarahumara Indians, known for their long-distance running abilities. McDougall dives into the science and spirit of running.
"Run Fast. Eat Slow." by Shalane Flanagan and Elyse Kopecky
Olympic marathoner Shalane Flanagan and chef Elyse Kopecky share their favorite recipes designed to fuel runners. This book combines the joy of cooking with practical advice on how to nourish your body for optimal performance.
"Running with the Buffaloes" by Chris Lear
This book follows the University of Colorado's cross-country team through a season of triumphs and challenges. Lear captures the dedication and intense training that drive competitive running.
"Let Your Mind Run: A Memoir of Thinking My Way to Victory" by Deena Kastor and Michelle Hamilton
Olympic medalist Deena Kastor shares her journey of mental transformation and how positive thinking played an important role in her running success. Her story is a motivational guide to the power of the mind in sports and life.
"Choosing to Run: A Memoir" by Des Linden and Bonnie D. Ford
Choosing to Run is an inspirational memoir from Boston Marathon winner and Olympian Des Linden, sharing her personal story and what motivates her to keep showing up.
"Finding Ultra" by Rich Roll
Rich Roll’s memoir talks about his transformation from an unhealthy middle-aged man to an elite ultra-endurance athlete. His journey of physical and mental resilience serves as a testament to the potential for personal change and achievement.
“Barn Boots to Running Shoes” by Nancy Kelley
Nancy Kelley, a longtime Runcoach customer, takes you through her experiences of training horses and then ultimately becoming a runner in this pervasive story about her journey.
"Marathon Woman: Running the Race to Revolutionize Women's Sports" by Kathrine Switzer
Kathrine Switzer, the first woman to officially run the Boston Marathon, shares her story of breaking barriers and advocating for women in sports, a must-read for anyone looking for inspiration.
Major milestone:
17 minute PR at Big Sur Marathon
What is the secret to your success?
Running two workouts a week helped me get faster and more comfortable with being slightly uncomfortable.
What is the biggest obstacle to reaching your goals and how do you get over it?
I have a psycho neurological disorder that is as yet undiagnosed. Under stress, I get episodes. Running long distances brings them on but I love to run long distances. It is an art I’m learning to time preventative medication taking while I run. This marathon I was able to stave off episodes until mile 25 when I ducked into a portapotty for 9 minutes to compose myself and wait for the medicine to kick in. My training was enough to have set a 26 minute PR but until I get a diagnosis I also have episodes to contend with when running distance.
What is the most rewarding part of training?
The mile time trial was rewarding for me. I ran faster than I knew I could. Hitting paces during speed interval, tempo, and threshold runs easily as the training progressed showed me my progress as at first I could not hit the paces prescribed. Long runs always made me feel proud of myself.
What advice would you give to other members of the Runcoach community?
Runcoach is an excellent program. Having a coach is very helpful. As things come up and you need to adapt the plan, your coach can do that. The unconditional positivity Cally shined on me throughout training really boosted my spirits and confidence. Follow your plan as best as you can but know you don’t have to be perfect. Other aspects of life demand our time and I couldn’t accomplish all my runs. The program still worked to get me to the finish much faster than before.
Anything else you would like to share?
Cally is kind, knowledgeable, encouraging, and a runner I look up to. She’s a wonderful coach. She took the time to adapt my plan many times.
What feedback would you offer on the Runcoach experience?
It’s a great program with great coaches. I would use it again to reach a PR.
What are you reading?
I’m reading The Way Forward by Yung Pueblo and Subculture Vulture by Moshe Kasher.
What are you listening to?
Mt. Joy, Hozier, and Quinn XCII.
What are your non-running goals for 2024?
Deepening the new relationships in my life.
Ok, but what about running?
I surprised myself by jumping in a 4 miler last second and running 4:55 pace. I think next step will be planning a fall marathon and working backwards from there!
As someone who has competed in many races throughout the years and learned valuable lessons along the way, I'm excited to share my top 5 do's and 5 don'ts for training effectively and avoiding common mistakes:
Do's:
Do Set Realistic Goals:
Whether it's completing your first race or setting a new personal record, make sure your goals align with your current level of commitment and fitness.
Do Follow a Structured Training Plan:
A structured training plan helps you to adequately prepare for race day. Talk with your coach and build a plan that suits your fitness level, schedule, and goals.
Do Listen to Your Body:
Pay attention to signs of fatigue or pain, and don't ignore it. It's better to take a day off or scale back than to risk an injury that could sideline you for weeks.
Do Practice Your Fueling Strategies:
Practice your race day nutrition and hydration strategies during long training runs to find out what works best for you. Experiment with different foods, gels, and drinks.
Do Focus on Recovery:
Make sure to prioritize sleep and activities such as foam rolling and stretching. Give your body the time it needs to repair after hard workouts. Enjoy your Easy & Off days!
Don'ts:
Don't Overdo It:
One of the most common mistakes runners make - avoid the temptation to increase mileage or intensity too quickly. Build gradually to reduce the risk of injury and burnout.
Don't Skip Cross-Training:
Incorporate activities such as cycling, swimming, or yoga to improve overall fitness, prevent injuries, and enhance recovery.
Don't Neglect Strength Training:
Introduce exercises that target key running muscles, such as the glutes, hamstrings, quads, and core, into your weekly routine.
Don't Ignore Rest Days:
Use rest days to allow your body time to repair. Don’t squeeze in extra runs on rest days, and prioritize relaxing instead.
Don't Compare Yourself to Others:
Every runner's journey is unique, and it's important to focus on your own plan rather than comparing yourself to others. Celebrate your own accomplishments and progress!
A Remarkable Comeback: Cherry Blossom 10 Mile Personal Best
Major milestone:
I began running again about a year and a half ago after a 39 year hiatus. It was after I read about a terrible event in Memphis TN in early September of 2022 that I decided to Finish Liza’s Run, in memory of Eliza Fletcher, a mom and a teacher who was abducted on her morning run. I would learn later that Liza was my college classmate’s cousin.
What is the secret to your success?
I try my best to be consistent, even with a sometimes heavy work travel schedule. I’ve learned to make the best of hotel treadmills which are usually fairly new and very under utilized. I like that it is easy to put in pace times for speed work and most have televisions: I did a 10 mile run while watching the Olympic marathon trials. Of course I prefer running outside, but in an unfamiliar location, where drivers may not be familiar with runners, I hesitate to navigate traffic. Safety first!
What is the biggest obstacle to reaching your goals and how do you get over it?
Mental: A humbling experience: I had to accept that I wasn’t going to run a sub 35 minute 10K again. Now, I am grateful to be able to run at 60 and I take pride in what I can still do. Physical: Not knowing better in the beginning. I ran at the same pace all the time. I made every run into a threshold workout and so I was always sore, nursing niggles and not really improving.
What is the most rewarding part of training?
Getting faster and feeling stronger every month!
What advice would you give to other members of the Runcoach community?
Follow the program as best you can. Run the long slow runs slow - it’s about building legs. Make easy days easy so you can have the energy for speed work. It’s ok to go for a swim workout if you’re really sore from working hard.
Anything else you would like to share?
This program is amazing and Coach Cally always responds quickly to any questions I have. If I hadn’t signed up, I’d still be doing threshold runs every time out, or have gotten hurt. I managed to take nearly 2:12 minutes off my run time in the Cherry Blossom 10 mile last weekend by following the assignments as best I could. Negative splits for the last two miles.
What feedback would you offer on the Runcoach experience?
It’s been a terrific experience! I signed up for Cherry Blossom training and decided to stay for the year. The assignments re- adjust according to your race schedule which is so helpful. Love the inherent flexibility.
What are you up to?
I've been exploring the great outdoors and soaking up the sunshine (and snow) in Colorado. I recently returned from a ski trip to Steamboat Springs, and am now planning some exciting summer trips to the midwest!
What are you reading?
Currently diving into, "Quiet: The Power of Introverts in a World that Can't Stop Talking" by Susan Cain.
Yes, you guessed it - I'm an introvert!
What are you listening to?
60s, 70s, and 80s Hit Radio :)
What are your non-running goals for 2024?
My goal is to continue to push myself outside of my comfort zone - personally and professionally!
Ok, but what about running?
As far as running, I am setting my sights on the goal of consistency for the year ahead! After some setbacks in 2023, I am looking forward to building a strong foundation.
How Consistency and Confidence Led to a 10-Minute Marathon PR!
Major milestone:
Personal Best Marathon time--dropped 10 minutes! Also, no leg cramps during the race!
What is the secret to your success?
I believe the secret to my success on this marathon was consistency in training and following the Runcoach assignments faithfully. By doing this I had the confidence on raceday to mitigate my nervousness and relax after the start so that I stayed in control.
What is the biggest obstacle to reaching your goals and how do you get over it?
My biggest obstacle is myself. I get really nervous before these races often resulting in lack of sleep and a poor performance. The training and the advice in the blogs from the Coach Cally and the other experts have really helped me to have confidence and overcome my fears. Following a routine for me is very important.
What is the most rewarding part of training?
The most rewarding part of the training for me is getting through some hard workouts and seeing the improvement even though I didn't think I could even complete the assignment. I decided to just trust the program and stay consistent in the training.
What advice would you give to other members of the Runcoach community?
I would say my best advice (I am definitely not an expert) is to push yourself to complete all of the assignments. For example, even if your interval times are not as fast or faster than the assignment, if you stick with it, you will notice the improvements as you progress.
Anything else you would like to share?
There are multiple computer training programs out there, but I like the "community feel" of the Runcoach experience and the resources such as the live coach for some expert advice and the articles on various topics that deal with the running experience.
