Confession: I used to be a big time summer runner hater. I’d give into misery all summer long, shortening and skipping runs, complaining before, during and after, just pining for cooler weather week after week. I wanted to get better, and I tried all kinds of things. Running in the morning or later evening when it’s cooler. Choosing shady and trail routes, seeking reprieve under a canopy of trees. Picking clothing that is light and wicks sweat. Staying hydrated throughout the day. All of these practical things helped with heat management, but they weren’t my personal breakthrough. What I needed was a serious attitude adjustment.
It hit me recently while in my fourth mile on an 80+ degree day that I hadn’t melted down or internally complained even once. I was actually enjoying myself out there. Any time I noticed the heat, I redirected my energy. I’m pretty sure the turning point for me was reading Deena Kastor’s Let Your Mind Run, and since then, I’ve accumulated a series of mental tricks that help me handle the heat.
Here are my mental tricks:
- Imagine breathing in cooler air and exhaling heat from your body. I sometimes think to the beat of my breath: Cool air in, hot air out. Cool air in, hot air out. Like a mantra.
- Give thanks for every patch of shade from a tree or building, every breeze, a moment of cloud cover.
- While you’re focused on gratitude, be thankful if the heat is your limiting factor, rather than any bodily ache or ailment.
- Notice the things that make the season so wonderful: bird song, or sunshine filtered through tall grasses, or the day lillies in full bloom.
- Focus on the fitness and strength you gain by persevering in less than ideal conditions. Another potential mantra: This heat is making me stronger.
- Notice every time even a little bit of breeze hits your skin and sweat. It’s a very cooling sensation, and worth savoring for any little moment you can get.
And if all that fails: take a break. Your sweat will evaporate less quickly at a standstill, and when you get going again, you’ll get a small cool down when the air hits your sweat. While everyone is different, for most people, it won’t take long for this to happen. All I need is a ten-second break.
Redirecting my thoughts toward cooling sensations, toward gratitude, positivity, and growth completely changes the way I feel. There’s no room for complaints when repeating a mantra, or noting the splendor of a tree, or feeling tough for being out there at all.
It was a process to find this groove, and I’m not a true summer warrior—not yet. I’d still pick fall and winter running first any day of the week. But gone are the days of wishing the summer away and melting down on nearly every run three months out of the year.
I asked my husband if he had any tricks for summer running. He jokingly said: Imagine all the people you pass are snow men and women. Ha! He may have been kidding, but I’m totally gonna try it. Nothing to lose, and only laughs to gain, right?