Hey remember when I used to run outside?
OK so I do remember it, but I also remember it being much more enjoyable. I was back in Illinois a few weeks ago and got a chance to run on the trail near my parents house. The weather was perfect. I could actually breathe. And for the first time in a long time I remembered how much I love to run outside.
To be honest, I can probably count on both hands the times I’ve run outside since we moved to Florida. If it’s not the heat it’s the humidity. And the humidity is usually preceded or followed by a pop-up thunderstorm that comes out of nowhere. We’re talking nowhere folks. This morning as Finn and I attempted to go out for our morning walk the sun was shining. The sun was shining, the skies were blue and it started pouring.
But yesterday morning there was a break in the heat so I headed out for a run as the sun was coming up, knowing that as soon as it did I’d probably pass out on the side of the road. I got four miles in and was pretty happy with it. And along the way I thought about the various mental and physical adjustments you have to make when you run in a new climate.
Don’t try to be a hero.
Who cares if you
limped ran through 26.31 miles last October. When it comes to running, weather can be a huge factor. One that makes every training session unique. I’ve had days where I felt energy like never before, only to bonk 2 miles in. And I’ve had days where it took everything in my to agree to 1 mile only to breeze through 4. There are so many factors that come into play when you are running outside you can’t possibly meet your expectations every time. As the most covered song by bloggers and 5 year-old girls alike says, “Let it Go.”
You can walk if you want to.
I say this even though it still kills me to actually do it. I’m as competitive as they come so even on runs by myself I try to justify reasons I can’t stop to catch my breath or stretch my legs. Human bodies are pretty special, but even they take a little time to acclimatize to changes in weather and environment. If your body is telling you to slow down, (and we’re talking really telling you not just whispering from 500 yards behind you telling you) stop and walk for goodness sake. The reality is that you still have to make it home don’t you? Slow down and recover. No one’s chasing you. And if they are don’t stop. Don’t slow down. Kick it in a little more why don’t ya?
Wear a heart rate monitor.
Remember what I just said about slowing down when you feel like you need to? Well wearing a heart rate monitor can help you make that decision more accurately. Running may seem like a fairly physical feat, but if you’ve ever been out on a run solo and find your motivation lacking, you’ll quickly realize how mental the feat really is. Wearing a heart rate monitor well allow you to match the way you think you feel to how hard you are actually working. Seeing those numbers gets you out of your head and helps you have a more efficient workout.
Oh just bring it. Even if you’re too proud to. I used to play by the rule that if it wasn’t over 6 miles, I didn’t need water. And while that’s sort of true, (you should be hydrated enough to exercise for 45 minutes without water) when your running in high heat and humidity I think you should throw that rule into the ocean. Heat and humidity can prevent your body from releasing heat as efficiently so by the time you realize you are dehydrated it could be too late. If you don’t like carrying water with you, plan an out-and-back route where you can leave it halfway. It’s only cumbersome for the first few minutes but if you don’t have it, everyone you pass will look like a giant jug of Gatorade or the Kool-Aid Man and you’ll seriously consider tackling them.
Mix it up.
So you’re not going to get the mileage you thought you were because of the weather conditions. Mix it up. Do a set of walking lunges. Throw in some body weight squats, high knees or butt kicks. Alternate sprinting and walking as you make your way back. Yes, people may look at you funny, but it’s likely that they are really just picturing you as the Kool-Aid Man because they are just as thirsty as you are.