Running Hacks to Survive Summer Training

Time for summer running hacks.

Hacks get a bad rap as ways to try and cheat the system or get out of doing the hard work.

And sometimes they certainly are, but today we're talking about the hacks for running that will help you get through training during the hot days of summer.

What is a running hack?

A hack is often a shortcut to save you time, but today we'll also be saving you money, sanity, and perhaps a few minutes on your race times!

We are not, however, giving you ways to shortcut training. Sorry there is no good way to get ready for a marathon in a 3 weeks. Ya gotta put in the work.

5 Summer Running Hacks

Checkout my summer running tips for everything I recommend to get you through the heat and humidity,but here are a few additional hacks you might not yet have tried.

1. Ice in your sports bra, ice in a bandana you tie around your neck, dunk a dry fit cloth in ice cold water before you leave and wear it…it stays cool! Bringing down your core temperature helps keep effort manageable.

2. Fill a bottle half full, lay at a 45 degree angleto freeze overnight and then add water prior to running – this gives you cold water throughout the run rather than just water then a big chunk of ice. There is actually some interesting research around the effect of cold on the palms. That area sends signals to the brain that help reduce perceived effort and slow overheating.

3. Pre-run cooldown.Wearing an ice vest, taking an ice bath or cold shower before your run can help you go longer in the heat by lowering your initial core temperature. This is exactly what the elite marathon runners have done before the last few Olympic races.

4. CBD Menthol Sports Cream creates a cooling effect, so you could put it on sore muscles or in the summer you simply lather up a bit pre-run and let that cool tingling carry you all the way. I've noticed this is more effective when used in a place where clothing will touch like under compression socks or tights.

5. Band-aid your nipples. Listen joggers nipple is no joke, it's painful! Summer when you are sweaty and fabric is moving over the skin is the ultimate time to end up with chafing in a place you very, very much don't want it. Easy solution is to carry a band-aid in your hydration pack or to simply put them on pre-run to avoid the issue all together.

4 Running Hydration Hacks

Can't slug down the recommended amount of water during a run? Me either.

Try this instead:

1. Pre-hydration does in fact work, so make sure you're loaded up in advance. Consider an electrolyte tablet in your water all day long.

2. Every time your watch buzzes at a mile, take a sip! This means avoiding the sloshing stomach and ensures you are consistently hydrating throughout the run.

3. We will often drink more of something lightly sweetened, which is part of why it's great to carry electrolytes . This can trick you in to staying hydrated even when not feeling thirsty.

4. Embrace water dense foods like watermelon, cucumbers…anything from this handy little chart!

5. Did you know that they make salt tablets for runners ? If you're starting to have some stomach issues while running, it could be that you're not getting enough sodium from your fuel and hydration. Throw a pack of salt tabs in your pocket and take a few throughout your run.

Hot Weather Running Gear List

The right gear can make all the difference between a miserable summer run and a manageable one. Here's what to pick before you head out into the heat.

Summer Running Shirts

For years I wouldn't run in a tank top and I can't even really tell you why, but now I love them. I have however found that sometimes with certain hydration packs my skin gets less irritated with short sleeves or some days it's a benefit to be wearing an UV shirt.

That's being said these are our top picks (sorry guys, pretty lady focused)

• Lululemon Tank Tops : The Breeze Tank was my all time favorite, they no longer make it, so I've moved on to other really lightweight options that all seem to LAST FOREVER and maintain style.

• Oiselle Altitude for Short Sleeves : when I'm running with my hydration pack I often like a little sleeve, no idea why but occasionally I will chafe for no particular reason. This particular shirt is super light and breathable.

• Soar Running has the thinnes t, lightest shirts that I have ever run in (literally in 20 years). But they are very expensive and will snag easily, so not good for hydration packs.

• Baleaf UV quick drying shirt – Great option for those of you who are looking for more sun protection.

Electrolytes

Hydrating alone is not enough, especially if you're someone who sweats a lot.

An easy solution is to grab one of these to throw in your bottle during the run OR to sip on prior to the run.

Hydrating first thing in the morning with electrolytes is also an easy hack because it will encourage you to drink more and ensure you don't start the run dehydrated.

• favorite electrolyte powders – good taste and enough sodium to benefit

• easy to carry electrolyte tablets – easiest to carry on the run

• SaltStick tablets – option for those that want something to swallow ahead of time or after the run because you are a very heavy sweater

Electrolytes are such a CHEAP and EASY tool that can improve your runs. In addition, they prevent fatigue, dehydration, muscle cramps and more.

Summer Running Shoes

Wait is that a thing? Well..kinda, yes.

We want to make sure that you are wearing running shoes that are breathable and this might be a time where you find you have to size up.

With hot weather and longer miles, your feet will swell, which could lead to  runner's toe  and other issues if your shoes are too small.

• Waterproof shoes are going to be less breathable

• Anything labeled Gore-Tex will fall in that category

• You may want to look for options with a thinner tongue like the NB FuelCCell Rebel or the Cloundmonster .

Running Hat

While a hat can trap heat on your head, it is also a great summer piece of running gear.

The most obvious reason is that it's going to shade your eyes so you aren't squinting (see my note about sunglasses) and provide some additional protection for your face. We spend a lot of time in the sun and trust us older you will appreciate this.

BUT also, you can dunk your hat in water the night before and freeze it so that is melts while you run. This is a true treat during long hot summer runs. And if you find a running hat with pockets , then you can stuff some ice in there for additional cooling.

If you're curious about the different types of cooling gear that's out there, we've had the chance to test them out to see what's worth it and what just keeps you staying hot.