Long Runs, Hot Days – Warm Weather Training Tips from Jeff Galloway

It may be time for back-to-school but for many, the weather isn’t getting any cooler just yet. Keep up the pace during your training runs even on the warmest of days with a few training tips from official run Disney training consultant and Olympian Jeff Galloway.

Slow Down in the Heat

Surveys have shown that runners tend to slow down an average of one minute per mile when the temperature goes over 70 degrees Fahrenheit and an additional minute per mile above 80 F. Be sure to make pace adjustments for your long run days, using more frequent walk breaks to avoid heat stress. Other ways to reduce heat stress include not wearing a hat, running before the sun rises and pouring water over the top of your head.

Manage Long Runs on Hot Days

Long weekend sessions are the key to success when training for a half marathon, full marathon or one of the challenges. As your distance increases, your body prepares to go further during the event weekend. Here are the top ways to manage your long runs on hot days:

• Take your time and walk as much as you’d like. Compared to fully running, walking tends to not cause a dangerous body temperature increase, however, it still delivers the same level of endurance based on your distance.
• If possible, take short walks in an air-conditioned space every 10-20 minutes. Try a mall, grocery store or whatever may be on your planned route. You can count the amount you walk toward your long workout and as your cool off!
• Cool your body down with an “ice water drenching!” Start by filling a cooler full of ice water. For your long runs in the warm weather, pick a loop ranging 2-3 miles long. At the end of each loop, pour roughly two cups of ice water over your head, letting it soak into your shirt – this will keep you refreshed! You can also soak a few small towels and wrap them around your neck as you start each loop.
• Try starting your run after the sun has set. Select a safe area and go with a friend or larger group – avoiding the radiance of the sun will reduce your body heat.

Just getting started? Check out our official run Disney Training Plans:

• 5K Distance
• 10K Distance
• Half Marathon Distance | Beginner
• Marathon Distance | Beginner

For additional distances, please visit the training programs section of our website here. For more run Disney running tips from Jeff Galloway, visit here.