How to train through august (without burning out or burning up)
We sign up for those fall races bright eyed and optimistic. It’s spring, you’re wearing shorts and long sleeves and soaking it in, the hot weather is a mere threat on the horizon.
And then you find yourself here. Now. At the beginning of August, scrolling your weather app and looking for a small margin of weather that’s only in the 80s and is only 70% humidity so that you can squeeze a long run in without melting into the sidewalk. Then, inevitably, that day comes and it’s storming or a kid is sick or you’re sick or your work has blown up and there you are. Out there, baking in the sun, sweat pouring faster than you can wipe it off, handheld empty and salt tabs depleted, wondering what you’ve done and why you make these choices.
I like August only in the form of a Taylor Swift song. August isn’t for running. August isn’t for being outside unless you find yourselves very high up in the mountains. If that’s you, let’s talk about altitude soon. But, unfortunately, the reality of training for these fall races (which are at the end of the day almost always worth it) is that we must run through July. And through August. And through a September that’s hit or miss but usually way too hot, and ultimately we cross our fingers that race day will dip into the 50s and we’ll be happy once more.
Until then.
There are ways to make August suck less. We can make it through! It’s a delicate recipe of preparation, adjusting expectations, and gritting your teeth. Let’s talk about it.
Phase I: Preparation
First, remember that hydration starts before your run. Start thinking about your hydration a day or two before a hard or a long run. Sneak some extra electrolytes into your water – it doesn’t have to be anything high-tech or expensive, even just adding some salt to your water can be your friend. If you prefer things like LMNT, Nuun, Tailwind, etc., there’s a whole world of electrolytes out there for you to try (check out Mortal Hydration if you like it fun and sour!). Pay attention to your water intake throughout the day, and maybe even add some salty snacks into your routine to prep. Plan ahead to make sure that your body is nice and hydrated before the run even starts.
Gear can make a difference out there, too. You probably have moisture-wicking clothes and things that feel light and breezy, but don’t forget about some of the extra things that can help with those more specific pain points! For example, chafing. We hate it. Try different anti-chafe projects for high-friction points (my personal favorite is Squirrel Nut Butter), or maybe carry a small trial size or bit of vaseline on those long runs if you’re worried you might need to reapply. Lay out what you’ll need the night before so that morning of you aren’t running around the house trying to find your favorite running sunglasses or that hat that’s become the only thing standing between a rain storm and you getting out there. If you have somewhere to shove it, sometimes it can even be nice to carry a sweat towel. The thing about moisture wicking clothing is that they don’t really absorb the sweat you’re wiping off of your face very well.
Lastly, know what you’re doing before you head out the door. Plan a shady route, preferably one with places to grab or refill water if that’s an option for you. Adjust the plan if it’s a really hot day and you can feel it in your bones that you’ll need to tone back the workout you had planned and just take it easy. And know how you’re planning on cooling down when you get back! For me, I pop a Fairlife protein chocolate milk in the fridge the night before, fill up a water bottle with ice water, and throw a blanket that needs to be washed onto the couch. When I get back, I have a place to plop down on that I’m free to sweat all over, and my recovery drinks are ready and waiting for me.
Phase II: Adjusting Expectations
You know how it feels like you get 2-3 minutes per mile slower during the summer? What used to be an easy effort feels like a workout and a workout seems like a herculean effort?
That’s real life. That’s not in your head. That’s how it’s supposed to be.
One of the worst things you can do in the summer is get rigid about the numbers on your watch. There’s no “But a nine minute mile is supposed to be my easy pace!” Get that out of here. I don’t want to hear “I feel nauseous but I can’t slow down because I need to hit these paces!” That’s bananas, stop it.
Summer is a great time to adopt an effort-based framework for your running. And if that’s not for you, then promise me – promise me – that you’ll adjust those paces. Our bodies have to work so much harder when they’re battling the heat and humidity. That doesn’t mean you can never do a workout. It does mean that if you’re doing a workout, you should be paying attention to signs from your body and listening to what it tries to tell you. And if it needs you to back off, by all means, back off!
One of the reasons I like an effort based plan is because it trains you to be in tune with those cues from your body. Getting to know those messages and understanding when and how to dial things up, or dial things back, when you can push harder and when the best thing for your progress is to pull back is essential to your ability to sustain growth in your running journey. So as much as it can suck to have to adjust expectations, try thinking of the summer as a built-in opportunity to practice getting in touch with your body’s signals. Then bring that information into your winter and spring training! When the cold weather brings those paces back up, you’ll be all the more ready to push hard.
Phase III: Grit Those Teeth
The Webster’s Dictionary defines “grit” as…just kidding, but you know what I mean when I say grit, right? We’re talking about how we can rally to do the hard thing even when it’s just a hard thing. We’re talking about when, after all of the preparation and all of the slowing down, after getting up at 5am to run before it’s hot and after doing all of the things to try to make running in August feel easier, it’s still just a really hard time. It’s still not easy.
Sometimes, you just have to grit your teeth (I understand that I’m using the same word in two ways but they’re related and just go with me, okay) and do the hard thing. Sometimes it doesn’t get easier.
So why do it? There are so many reasons, but you’ll hear this all the time: come back to the question of why? Why are you doing this? Is it for you? Is it for someone else? Which of your core values are you taking action on by getting out there, training, sacrificing, being consistent, racing? Take a minute, really think about it. Do you have your answer? Ask “why” again. Dig just a little bit deeper. Then ask it one more time. Do this on the run if you want, do it in your most reflective state, do it in the shower, I don’t care. But try to get down to the true bones of the reason that you are choosing to run long, hard miles in the dead of August. Get to the reason that you are choosing to commit yourself to this race. And then when it’s time to get out there, when it’s time to deliver and work toward the goal that you’ve set for yourself, the goal that you remember that you believe in, use that. Dig deep. Do the hard thing because you chose to. Do it even though it might not be the thing you want to do at this very moment. It’s not as simple as just doing it, it’s not straightforward. It’s a complex negotiation with yourself and your drive and when you feel so confident in what you’re out there for, grit your teeth and at the very least, start.
You can always turn around and come home if it really sucks. (Sorry, I can’t be Mean Coach for very long.)
Good luck out there, team. Let me know what you try! If I missed something that works for you, share it! Stay safe, and Happy Running!