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Washington D.C. area runners/bloggers offer tips for training in the summer heat.
Ellen Gilmer of District Sweats: "I usually dial back my mileage at the beginning of the summer and do more cross-training and easy runs. By late summer, I've acclimated to the weather and am more ready to tackle a training plan for fall races."
Natalie DiBlasio of Runner's Breakfast: "Run early, pick shady routes, drink LOTS of water the night before and carry water with you - ice cubes included!"
Christy Martin of Planes, Trains and Running Shoes: "Bring water! I know a lot of people hate carrying water when they run and I just can't understand it. Whether it's a Camelback, a handheld or a belt, carrying water (and electrolytes for longer runs) is essential to training in the heat. It's also important to recognize the need to move a little bit slower."
Nicklaus Combs: "Always make sure to hydrate well before, during and after your run. Don't forget the sunscreen!"
Adam Lesser of Lesser is More: "Without a doubt, slow down! Our bodies need to work a little harder in the heat and humidity, so trying to push through to hit your normal paces may result in overheating and an unpleasant experience. The easiest thing to do is to run by feel and listen to your body if you have to run in less than ideal conditions. But those looking for more specificity, a general rule of thumb is slow down about 3-5s/mi for every 5 degrees above 55-60F." Read Adam's full blog post on this topic
Jason Fitzgerald of Strength Running: "Run by effort, not pace; Run early; Get off the roads; Adjust your expectations; Don’t wear dark colors or cotton; Start your run hydrated (and keep hydrating); Plan your run around water. Read Jason's full blog post on this topic
Doug Cassaro of I run because...: "Hydrate, hydrate, hydrate. Start hydrating well before your run. If you run in the morning, drink lots before you hit the hay. If you're an evening runner (like me), start hydrating in the early afternoon. Do a combination of water and electrolytes. I'm a big fan of Nuun for my electrolyte. If your runs last more than an hour, carry water with you. Most importantly, continue hydrating after your run."
RL of Running Lonley: "Leave town. The C&O Trail at Hancock, MD averages 5-8 degrees cooler than DC and is less than a 2 hour drive so why not make your run into a day trip? Another tip is to look at the long range forecast and plan your harder days on the cooler days of the week if possible."