You know the drill. Summer hits, the heat index goes full savage, and suddenly your running shoes feel like concrete blocks. It’s not just you. Every athlete I coach—no matter their experience level—runs into this seasonal energy suck.
But here's the thing: you don’t have to white-knuckle your way through summer or burn yourself out trying to keep up. You just need a few smart shifts (and maybe a popsicle or two). Here’s how to get back in rhythm without melting down:
1. Adjust Your Timing
Sounds basic, but it’s a game changer. Run early or later in the day when the sun isn't trying to fry you like an egg. The cooler temps can bring your mojo back faster than you think.
2. Shorten and Sweeten Your Workouts
Less time doesn’t mean less benefit. Quality trumps quantity when it’s 90 degrees by 9 AM and the dew point is downright disrespectful. Keep it short, spicy, and purposeful. My Speed Play Training Plan is tailor-made for this—short bursts of speed and strength to keep you sharp without the burnout. I literally created this plan in order to survive Oklahoma summer training.
3. Lean into Strength
Hot weather is a great excuse to shift gears. Not every season needs to be high-mileage. This is your chance to build strength, durability, and a new kind of mental toughness. If you’re looking to rediscover joy in your training (and build a solid aerobic base while you're at it), my Project: Breakthrough Training Plan is like no other—perfect for athletes who are ready to play the long game.
Bonus Tip: Hydrate Intentionally
This one feels obvious, but it’s the first thing to go when routines shift. Don’t just sip during your runs—hydrate throughout the day. Think of it like prepping your body to handle heat, not just reacting to it. Don't forget the elctrolytes.
Finally... some slightly unhinged Summer survival tips (Because we’re all a little feral in August)
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Soak your feet in a cooler of ice water. Not for the recovery, but literally as your race day cooler. Bonus if there's still some Gatorade sloshing around in it.
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Crouch over your AC vent or a big ass fan like you're praying to the Gods of HVAC. Blasting cold air directly into your shorts is a highly underrated strategy. No shame, you earned this!
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Promise yourself a frozen treat post-run. Popsicles are performance snacks, obviously.
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Lay on your tile or hardwood floor like a lizard. Your ancestors didn't survive heat waves for you not to belly-flop on the floor post-run.
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Shove ice cubes down your sports bra or waistband. It's basically a DIY cryotherapy for your core.
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Build the most dramatic playlist possible. I’m talking 80s power ballads, orchestral movie scores, and at least one angsty breakup anthem.
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Drive home shirtless with the windows down and AC on full blast. This is your victory parade. Let your sweat mist into the breeze. Terrify passersby.
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Sit in your bathtub with a popsicle and no water. Mentally recover before you even touch the faucet. You're in your cooling throne now.
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Sit your sweaty ass adult self right in the middle of the children's splash pad. No shame. No regrets. Just you, reclaiming joy and core temperatures like a summertime cryptid. Bonus points if you make eye contact with confused toddlers. You earned your spot.
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Find a training buddy who’s also over it. Nothing fuels bonding like mutual suffering.
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Eat frozen grapes or "bloobs" like you're a Roman empress who jut finished a tempo run. You deserve joy....and some sweet hydration.
If you're feeling stuck or unsure how to tweak your training to actually work with your current season of life, that’s where I come in. I coach real humans—Masters athletes, menopausal athletes, and anyone who’s tired of cookie-cutter plans that don’t take heat, hormones, or life into account.
Let’s get your groove back and build something strong. You don’t have to do it alone.
Contact me and let’s talk about how personalized coaching can help you thrive—not just survive—the summer.