For anyone living in the Northern Hemisphere, the summer has been brutal. It gets sultrier year after year. In some areas, itâs the heat; in others, it is humidity; and in some, it is both. Conditions can get inhospitable and dangerous very quickly.
Always give yourself a way out if it is too hot for a safe run (Image by ChatGPT)
Last week I drove to my Thursday afternoon group run. As soon as I turned off the carâs air conditioning and set foot out in the open, I realized this was not happening. I decided to walk. I did so with one of my athletes and discussed her upcoming racing schedule. We walked for about an hour, got back drenched, and I was at peace with my decision. As I checked the temperature and humidity afterward, I learned the heat index was 98Âş (36.7ÂşC). Inhuman conditions.
Iâve already written about training in the heat this year (click here to read). Still, this experience got me thinking, yet once again, about accepting that I’ll survive the season rather than focusing on the metrics as a measure of success as if the temperature were 30 degrees lower (17ÂşC).
Alex Beach, a 2:24 marathoner based in South Florida, recently posted the following thought on Instagram: âIâm training year-round in a hot environment (Miami). Understanding the aerobic work youâre getting and not putting too much stress on hitting specific paces every workout in the heat allows you to avoid issues with overtraining.â
Running in the summer requires heavy adjustments. The weather is not just the temperature. It includes atmospheric pressure, visibility, pollen count, and more. When it comes to running, we must expand our perspective beyond temperature and, at the bare minimum, include wind and humidity in the equation.
What Happens to Your Body in the Heat?
Your body goes into overdrive to keep you cool during summer running (Image by Grok)
As a runner, you must understand the physiology of training in severe heat. When you run in hot weather, your body works harder to keep itself cool. As your core temperature rises, your muscles become less efficient, you fatigue sooner, and your overall performance inevitably declines. Accept it.
To prevent overheating, your body redirects blood to your skin, blood that would normally supply oxygen to your working muscles. From the skin, the heat is released. In dry conditions, sweat evaporates, and you cool down. In humid weather, that sweat doesn’t evaporate as easily, making it much harder for your body to regulate its temperature. That’s why running in heat and humidity feels significantly tougher than running in dry heat, even at the same pace.
So, account for that reality and focus on effort rather than metrics. The people you’re trying to impress on Instagram don’t know you, won’t visit you in the hospital if you suffer heat stroke. They certainly won’t help pay your medical bills.
What to do when it is too hot to run outside?
One of the best pieces of advice I’ve heard on summer training comes from Steve Magness, a renowned running coach, author, and performance expert who has guided athletes from high school to the Olympic level. His recommendation is simple: always give yourself a way out.
He explains how in extreme heat and humidity, it’s much easier to dig yourself into a hole that can take days, or even weeks, to recover from. Instead of stubbornly forcing yourself to complete every mile exactly as planned, build flexibility into your workouts. Rather than committing to a continuous hard workout, consider breaking it into shorter intervals with brief recovery periods. If your body is sending warning signs, don’t be afraid to stop early. Adjusting a workout isn’t a sign of weakness. It’s a smart decision that allows you to recover, stay consistent, and be ready for your next quality session. Summer training rewards athletes who know when to push and, just as importantly, when to back off.
In conclusion: Donât try to be a hero. No PR is worth a heat injury. No social media post is worth a health breakdown. No Strava kudos are worth an ambulance ride. Be smart, play it safe, and always live to run another day.
Please share your thoughts in the comment box below.
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Last weekend gave us runners a preview of brutal summer weather in South Florida. It wasnât as bad as mid-July, but in mid-May, it signaled what’s ahead. If you live in the Northern Hemisphere, expect this soon.
Hydrate, sure, but don’t overhydrate (Image by Grok)
The line between toughness and doing something stupid is very thin, and if you cross it, you can get seriously hurt. So, my yearly blog post urging runners to stay on top of their training during the summer has been forced to be published earlier than expected.
Adjust your training and expectations for survival, not just performance. Heat injuries can permanently impact your health and your running future.
Here are five adjustments for safe training during the summer.
1 – Know whatâs happening – You canât fight the weather; you can only adjust for safe running. Two basic things occur:
1A â When air turns humid, it feels thicker, making each run more effortful. Running at the same speed takes more work.
1B – The second one is basic biology: The human body cools off by sweating, and the blood is about 92% water. The more you sweat without replenishing fluids, the more water gets sucked out of your bloodstream, and the thicker the blood becomes, the more difficult it is to circulate. This spells deep trouble.
2 – Adjust your running time – If the brutal summer is an unavoidable part of your home zip code, your options for outdoor running are reduced to: A- adjusting to run in the heat/humidity, or B- not running at all. If you choose A, you must do so at the coolest time possible, when it is gentler to the body. The basic choices are before sunrise or after sunset. Wake up earlier or wait until later. If you canât, there is always a frightening Option C: The dreaded treadmill.
A good hack is to keep a running shirt and hat in the freezer and put them on right before you hit the road. This will cool your core and provide you with a few comfortable initial miles before the inevitable sets in.
3 – Slow your pace â Do you know why mainstream races take place in the fall or the spring? Who wants their goal race in the thick of a scorching summer? This is the time to get ready for the upcoming season; the time to tackle strength training and base building. The latter is achieved by running at a lower effort level, regardless of speed. Your fall and spring PRs are built during the summer. Donât worry about what âthe fastâ people may think. Stop posting on Instagram if your followers’ opinions matter.
4 â Overhydration is a real danger – Your body is designed to lose fluids as you run, without replenishing every single drop of sweat. So, donât fall into the temptation of overindulging in water or sports drinks. Hyponatremia is a serious condition that happens when too much fluid is ingested, diluting your sodium levels to the point that it may cause seizures, coma, and even death.
Hydration is not just about what you consume while running. Hydration is a 24/7 habit that has you ready to go by the time you press start in your GPS watch.
5 – Beware of the signs â The challenges of summer running go beyond training earlier, later, or slower. Heat exhaustion and heat stroke are among the most serious dangers in inhospitable climates. Itâs each runner’s responsibility to recognize the symptoms and adjust before it becomes a 911 call. With luck, a mishap may keep you out for a few weeks; without it, it could kill you. In a previous post, I wrote about heat exhaustion and heat stroke. I invite you to revisit it by clicking here.
In Conclusion
There are no medals or podiums during training. Be smart and remember you are only getting ready for next season.
Running in heat and humidity is doable if you prepare properly. Never lose sight of the fact that you need to live to run another day. As stated earlier, the line between toughness and doing something stupid is very thin, and if you cross it, you may get seriously hurt.
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When it comes to running, cadence is one of those parameters everyone can relate to, as the concept is straightforward. Yet, upon deeper inspection, most people have no idea what to do with it. It’s a bit like BMI (body mass index): Okay, it’s 29.6. Great! Now what?
Cadence is not a one-size-fits-all parameter (Image by Chat GPT)
The right running cadence can help reduce fatigue, become a more efficient runner, avoid injuries such as shin splints, and thus allow you to run longer. And while higher cadence can be beneficial, it is not the secret sauce that is missing from your training. And, if you donât know what youâre doing, cutting your stride indiscriminately is not without its consequences.
Cadence is a simple, straightforward concept: the number of steps you take per minute. Each step starts when one leg touches the ground and ends when the other does. It measures both sides, and most running watches quantify it as a standard function. While most everyday runnersâ cadence is around 160-170ish, it is usually higher for elite and track athletes. Thereâs even a myth about the âmagic 180 cadence.â
The idea that all runners should aim for 180 steps per minute for maximum efficiency is traced back to observations by exercise physiologist and coach Jack Daniels during the 1984 Olympics. Daniels counted the cadence of elite distance runners and found that most were running at about 180 steps per minute, or slightly higher. His observation was descriptive, not a universal prescription. However, as the finding spread through coaching circles, books such as Daniels’ Running Formula, and running watches that track cadence, the nuance was lost. What began as an observation of elite runners gradually became gospel among many recreational runners.
The problem with 180 is that only a tiny fraction of runners will ever become Olympians. So, while 180 is indeed a great cadence, it depends on factors such as height, weight, leg length, structural issues, and now even shoes. The runner pushing a sub-3 marathon, wearing carbon-plated shoes, has different mechanical requirements than one aiming for his first sub-30 5K. You canât expect both to run at a 180 turnover.
If you take away one thing from this post, may it be getting rid of that 180 myth. While it is a great cadence, it is not a magic pill that will have you winning marathons next year. Past and present elite distance runners have succeeded without 180. Meb Keflezighi, Galen Rupp, and Frank Shorter won Olympic marathon medals and were all most efficient in the low 170s. Bill Rodgers won four Bostons and four New Yorks between 160 and 170. Paula Radcliffe set the marathon world record, also around 170.
Cadence is not a magic pill to solve all your running problems and have you set world records (Image by Grok)
Varying your cadence must have a clear intention; it is not just upping the number for the sake of more-is-better. Changing your mechanics without a purpose is a recipe for injury.
Bryan Heiderscheit, PhD, Director of the Runnersâ Clinic at the University of Wisconsin Sports Medicine Center, explains: âResearch shows that when runners increase their turnover, they reduce the impact on their knees and hips and often improve their stride mechanics. Increasing turnover will help the chances of your foot landing closer to or underneath your pelvis, reducing overstriding tendencies, and increasing your lower extremity stiffness with less bounce and braking in your steps.â
That said, reducing your stride to increase your cadence while still overstriding wonât help you at all. Quite the contrary. You will be overstriding more often, speeding up your breaking point, and thus increasing your risk of injury.
“If you’re going to increase your step rate, also try to land with your foot closer under your hips,” Heiderscheit says. “You don’t want to keep reaching in front of yourself.” Jonathan Beverly compliments the idea by stating: âMy experience as a runner and coach confirms this: A faster cadence comes, in fact, as you learn to run tall, land closer, and push back-all part of the same process.â
In conclusion: Even though cadence is a simple concept, and the benefits of adjusting it are real, not every runner needs to do it, and not every leg malady gets solved by it. Assessing it and making a few adjustments is a good place to start, but if the issues donât subside quickly, you may want to check with a physical therapist before continuing to adjust your cadence indiscriminately. You donât want to end up with a stride that is too short for your frame, which will result not only in discomfort but in injury.
There are plenty of exercises and techniques to work properly on your cadence, but they are beyond the scope of this post. But beware: When researching online, make sure the author’s background and credentials are legitimate. Donât just do what the flavor-of-the-month influencer recommends. They may know what theyâre talking about, sure, but they may not.
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A couple of weeks ago, a runner at the 19th mile of the Miami Marathon experienced cardiac arrest, and even though all safety protocols were followed and applied, he sadly passed. His name was Julien Autissier. He was just 33.
Unfortunately, these episodes continue to occur from time to time, and they cast a bad light on long-distance running. It really rubs me the wrong way because the media doesnât report that people donât just die from running. They usually die from a known or unknown condition that gets exacerbated while running. Or by disregarding basic safety protocols for hydration and/or heat safety during a run.
I wrote a blog post on cardiac health and running back in August 2021, triggered by a fatality in the Montreal Marathon. Today, after the unfortunate incident in Miami, I am rerunning an updated version.
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As athletes, especially runners, we are usually physically fit. It doesnât matter if you weigh 120 pounds and look like a Kenyan or if you are on the 250+ side of the scale with an overhanging gut. You can have an unhealthy body yet still be fit. And this doesnât mean you have a heart disease vaccine.
In the 1982 New York City Marathon, when my dad ran his first 26.2, a French runner collapsed and died. He saw it unfold as he passed by through the ruckus, which made it to the worldâs newspapers the next day. It must have been quite an impression on a 16-year-old kid; 44 years later, I am telling you the story.
Unfortunately, this latest case in Miami is one of the handful of cases each year in which someone goes out for a run and doesnât come back.
If the father of the first running boom in the United States is Frank Shorter, the Godfather is Jim Fixx, author of the mega 1977 bestseller âThe Complete Book of Runningâ. In a pre-Internet, pre-Google era, this book democratized access to knowledge about our sport, including its cardiovascular benefits. This guru went for a run on July 20, 1984, at age 52, and died of a fulminant heart attack. He was in great shape, but his autopsy revealed he had atherosclerosis, with one artery blocked 95%, a second 85%, and a third 70%. His father had died at age 43 of a second heart attack.
Born to run, by Christopher McDougall
If you read the blockbuster âBorn to Runâ, you should remember Micah True, also known as Caballo Blanco. Well, he collapsed and died in 2012 at age 58 while running alone on a trail in New Mexico. The cause was reported as an underlying cardiomyopathy and atherosclerosis, discovered post-mortem. His death exposed how even elite endurance athletes, regardless of how long theyâve been running, may carry unknown heart conditions.
One of the most active and fit guys you will ever meet is Dave McGillivray. You may know him as the Boston Marathon Race Director since 2001. His athletic accolades include running across the United States (3,452 miles) in 80 days, running the Boston Marathon every year since 1973, being a 9-time Hawaii Ironman finisher, and participating in 1000+ organized races. Yet, in October 2018, at age 63, he underwent triple bypass surgery. His family’s cardiac history was against him, regardless of how fit he was. He is one of the lucky ones who can tell his story.
These are just three relevant cases that show that being a fit runner doesnât necessarily mean you are cardiovascularly healthy. These two concepts are not necessarily inclusive.
And then, thereâs me. I wouldnât be honest with my readers if I did not include my personal cardiac experience in this writing. In 2019, during my yearly medical check-up, my doctor told me that even though a stress test wouldnât do much for me because I was a marathoner, I should do it anyway, âbecause you never knowâ. And guess what? You donât know. A congenital issue in my arteries was discovered. Unoxygenated blood was recirculating, bypassing the lungs, which created such stress for my heart that it could have provoked a heart attack. Then, on June 23, 2021, I underwent open-heart surgery to fix the issue. This âunneededâ stress test potentially saved my life. I have run 4000+ miles since, including 2 marathons and 13 halves.
I reran this updated blogpost today because Iâd rather have you in the Dave McGillvray and Coach Adolfo column than in the Jim Fixx or Micah True camp. I beg you to understand that, despite an active and healthy lifestyle, you are not immune to the genetics of your ancestors or the sequels from your unhealthy habits before your active life. Get checked up. Now! You never know. I am proof of it.
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When it comes to the long run, theories abound. A certain influencer says this, scientific research says that (yet somehow you believe the influencer, but thatâs another story). Or your buddy swears at a new esoteric formula that allows you to run only twice a week and still improve all your PRs, but then, here comes fill-in-the-blank.
Most theories and formulas have their merit, but some are just quacks. Yet certain non-negotiables canât be overlooked if you strive to improve your endurance, times, PRs, and enjoyment in running. These are my six non-negotiables:
Hydration â it is not about drinking water during your long run. It is about setting a hydration strategy that goes beyond your time pounding the asphalt. Hydration is a weeklong strategy. You canât cram hydration the night before or the morning of your long run. A healthy intake of water and electrolytes throughout your day, every day, every week, will ensure you are primed to withstand the sweating rigors of your run, during which you must rehydrate as you go, of course. Donât start on a deficit. In the best circumstances, it is a recipe for a bad run; in the worst, for disaster.
Night-Before Dinner â A key component to the next dayâs long run success. It must be carb-rich, as they will help top off your glycogen (muscle fuel) stores. This is not the time for a big-ass stake or a huge salad. This is not the time to try that new restaurant your family has been dying to go to. This dinner is âme timeâ. It is about preparing for tomorrow. Itâs the time to be a little selfish and make sure your posse understands your nutritional needs. You can please everyone else with their meal choice tomorrow. One more thing: Give yourself plenty of time to digest your dinner.
Pre-Run Fuel â There are plenty of benefits to running in a fasted state, but those do not apply to your long run. Even if you had the perfect meal the night before, your body used glycogen and water to keep you alive through the night. So, even if you feel you can tough it out, hydrate and have a carb-rich snack before you start. There is no reason to start your journey without your tank topped off when the solution is so accessible. Your body will thank you with better performance and less fatigue.
In-run Fueling â Even though your body is designed to perform at a certain level of dehydration and calorie deficit (meaning you donât need to replace every drop of water as you sweat it or every calorie as you burn it), you must eventually replenish so your body continues performing over the energy demands throughout the workout. For that, you must develop your personalized protocol. Forget what experts say and figure out what is best for you. When do you need water? When do you need a gel? When do you need electrolytes? It is all about your individual needs so that you may keep the engine burning hot.
Execute your plan â When you go out for a long run, be clear about what you want to accomplish from your training, and make sure of that before you turn on your watch. You shouldnât be surprised by a mile-repeat in the middle of your run. You shouldnât figure out you are going 12 miles at mile 2. You should have known that yesterday, if not earlier. Being prepared is the key to success, and itâs better to avoid needing a week to recover instead of a day or two.
Purposeful Recovery â You finished your long run. Great! Congrats! Let the Strava kudos and the Instagram likes pour in. What now? Well, if you want your body to benefit from the workout, you must start the recovery process ASAP. This means you should not get in your car 30 seconds after you are done. You should catch your breath, cool down, stretch, rehydrate, ingest protein and carbohydrates (chocolate milk is an excellent way to do so), and make sure that, as your body enters recovery mode, it can recuperate stronger, faster. Eat, hydrate, and sleep so you are ready to use the benefits of that long run as soon as possible.
There are many theories about the long run, some with merits, some without. If you want to build strength, endurance, and confidence, not just for race day, but for years to come, I truly recommend you incorporate your non-negotiables into the long run. These have all been proven.
Please share your thoughts in the comment box below.
