As the temperatures rise, summer offers a unique opportunity for runners to embrace the heat and use it as a training advantage for their upcoming fall races. While it may be tempting to retreat to the air-conditioned comfort of a gym, or scale back training during the sweltering months, running in the summer can bring numerous benefits that can significantly enhance your performance in the fall. We will explore the advantages of running in the summer and how it can help you achieve your racing goals in the months to come:

1. Improved Endurance:

Running in the heat challenges your body in ways that can translate into increased endurance and stamina. As your body works harder to regulate its temperature and adapt to environmental conditions, your cardiovascular system becomes more efficient. This improved efficiency can lead to enhanced oxygen utilization, better circulation, and a higher tolerance for physical exertion. By training in the summer, you can push your limits and build a solid foundation for long-distance races in the fall.

2. Mental Toughness:

Enduring hot and humid conditions during summer runs can develop mental toughness and resilience, which are crucial for race day success. Running in uncomfortable conditions teaches you to embrace discomfort, overcome challenges, and stay focused on your goals. The mental strength developed during summer training will carry over to your fall races, helping you push through fatigue, maintain a positive mindset, and tackle any obstacles that come your way.

3. Enhanced Heat Tolerance:

Regular summer running exposes your body to higher temperatures, leading to improved heat tolerance. As you sweat more during runs, your body becomes more efficient at cooling itself, allowing you to handle heat and stress better. This adaptation can be especially beneficial during fall races, where the weather conditions may still be warm. Your body will be better equipped to regulate its temperature, reducing the risk of overheating and enabling you to maintain a strong pace throughout your races.

4. Vitamin D Boost:

Running in the summer sun exposes you to natural sunlight, which stimulates vitamin D production in your body. Vitamin D is essential for bone health, immune function, and mood regulation. Spending time outdoors while running can increase your vitamin D levels, boost your mood, and enhance your overall well-being. The combination of exercise, sunlight, and fresh air can have a powerful positive impact on your mental and emotional state.

5. Race-Day Simulation:

If your fall race is scheduled in a warm climate, summer running provides an opportunity to simulate race conditions and acclimate to the heat. By training in similar environmental conditions, your body gradually adapts and becomes more efficient at managing stress. This acclimation can give you a significant advantage on race day, as your body will be better prepared to perform optimally in challenging conditions.

If you’re a woman, chances are you’ve likely had days when your cycle has impacted your runs or workouts. Some of those interruptions may have felt so severe, you've wondered how and when you should exercise during your cycle.

We chatted with Dr. Sahana Gopal, Head of Product at Wild AI (Wild AI is - an app that helps you train, fuel and recover with your female physiology) about the top five most common questions, related to your hormonal changes and how to be prepared tobe in "flo" with your cycle. 

1. Should I run during my period?

You can definitely run while on your cycle, provided you aren’t suffering from period-related symptoms.
Some research even shows that gentle exercise can help reduce severity of period pain. Your hormone levels are actually the lowest at this time, which means that there is minimal impact on your metabolism, your resting heart rate is typically at its lowest, and your time to recover may be quicker. For instance, because female hormones impact metabolism, your body is better able to utilize carbohydrates which are the primary fuel source for high intensity type running. Lower levels of hormones also mean that you’re able to cope with heat better and your time to recover from high intensity work may be shorter, compared to when your hormones are higher.

2. Should I fuel differently during my cycle vs my normal diet?

Estrogen and progesterone are the two main hormones to consider across the menstrual cycle when it comes to nutrition. Because the levels of these two hormones are lowest during the period, they have minimal impact on metabolism and you can stick to your normal intake of protein and carbohydrates based on your workout intensity. It’s also a good idea to focus on having carbohydrates after training as more carbs may be utilized by your muscles at this time of your cycle. Because the period is an inflammatory process, eating foods rich in iron such as fortified cereals, dark green leafy veg and/or beans is a good way to keep levels in check due to blood loss.

3. My cramps are so severe that running is difficult. What should I do to stay active?

Firstly, having a painful period is not normal and there is a lot you can do to change this. Because of the inflammatory process that leads to your period, it’s important to make changes (5-7 days) before its onset so that your body can cope with the increase in inflammation and pain symptoms.

• -Have 1g omega-3 rich food or a supplement

• -Have food rich in magnesium (250mg) and zinc (30mg)

• -Reduce saturated fats and dairy products

• -Have a low dose anti-inflammatory such as baby aspirin or white willow bark.

Always have any supplements approved by your physician.

If you still suffer from cramps, research shows that light-moderate exercise can help reduce pain levels. Try moving your body in any way that feels good to you at this time. Importantly, this doesn't have to be your hardest workout of the month, if you don't feel up to it. Consider focusing on stretching, yoga and flexibility work at this time instead.

5. I’ve noticed my heart rate increases during my period. Is this normal?

Heart rate, particularly at rest, is usually at its lowest during your period, leading up to ovulation, which is the midpoint of the cycle. Once ovulation (release of the egg into the fallopian tube) has occurred, resting heart rate increases along with core body temperature as a result of the increase in female hormones, particularly progesterone.

Winter is not the only time your running may take you among the clouds.  Summer vacations or trips with family might bring you to the mountains.  When you need to run at high altitudes, keeping in mind a few simple things can make your experience much more enjoyable and productive.

Hydrate, hydrate, hydrate

At high altitudes, you may not feel sweaty, even after you run.  However, that does not mean that you don’t need to replenish your fluids even more so than at sea level.  At higher altitudes, there is less air pressure.  Evaporation happens more rapidly both off your skin as well as every time you exhale.  At an altitude similar to Denver, you perspire about twice as much as at sea level.  If you are not being very deliberate about water intake, your running will suffer, and general dehydration may make you feel ill (headaches, nausea, fatigue are common effects) regardless.  Carry a water bottle with you, drink throughout the day, and avoid caffeinated beverages.  If you are concerned about how much to drink, weigh yourself before and after a run at altitude to get a sense of how much water you have perspired during the session.

Expect to adjust your paces

Running at altitude requires your body to function when your lungs aren’t getting the same concentration of oxygen with each breath.   Your body has to fight harder to produce red blood cells and the whole operation makes things more difficult on your muscles to function in the manner to which you may be accustomed.  If you can run an eight minute mile at sea level, doing so at an altitude similar to Albuquerque or Reno might leave you the finishing the length of a football field behind your sea level self.  For instance, your Vo2 Max pace is adjusted about 3% per 1000 feet, and expect it to still feel pretty tough.  Keeping a good humor and realistic expectations is key to successfully managing your schedule when heading to the hills.

It will get better...but it will get a little worse first

There is a lot of discussion about the benefits of training at altitude, but a long weekend at a mountain cabin won’t quite get you there.  When you arrive, your body begins to fight the good fight to produce red blood cells, despite the paucity of oxygen.  Initially, it will lose this fight, and your red blood cell stores will dwindle a bit over the first few days making these days successively more difficult to a certain extent.  After your body figures out that it needs to work a ton harder, it will, and production will ramp up like a toy company at Christmas.  However, this takes a about 2-3 weeks before supply can catch demand.  Once you return to sea level, this high octane production will dissipate fairly soon as the air pressure yields more oxygen per breath.  So, if you are serious about wanting to train at altitude, plan a longer stay, and don’t expect a huge boost months after you return.

Protect your skin

Even a cloudy day in the mountains can result in a sunburn with UV rays over twice as strong at many common mountain heights.  Wear hats and sunscreen, reapplying frequently to stay ahead of sun damage.

Keep fueling

At high altitude, your body must work harder to keep up with all the demands listed above and more.  A moderate caloric increase is appropriate to keep up with your body’s needs.

While the benefits and challenges of running at altitude are still being researched, a beautiful trail run in the mountains can provide qualitative benefits that go beyond the resultant blood chemistry, and training hard and with friends can plant the psychological seeds for many a goal race campaign.  Plan well, take care of your body while in the hills, and enjoy many a mile in the thin air.

Originally written by Dena Evans
Updated by Hiruni Wijayaratne