The latest heatwave has us feeling the heat. Here’s how you can adapt your training and stay on pace for the fall race season ahead.

By: Pamela Mazzuca HBSc. Kin, Athletic Therapist

Heat poses real health risks such as heat exhaustion and the medical emergency of sunstroke for runners. So when the mercury rises here are some tips to keep you running strong.

Time your run

Adjusting the time of day that you lace up can make a big difference. Try to head out first thing in the morning before the sun is at full strength or near the end of the day when the temperature is slightly cooler. Whenever possible avoid running between the hours of 10-4 when the sun is at it’s hottest.

Keep Hydration on High

It might seem obvious, but don’t forget to bring water when you run. Keeping your body properly hydrated not only keeps you running optimally but it also helps your body regulate your internal temperature. And remember, when you feel thirsty you are already slightly dehydrated.

Gear down, stay cool

When gearing up for your run opt for light colours, as they reflect the heat of the sun and help keep you cool. And choose light, breathable wicking fabrics to help the breeze reach your skin and keep you cool. There is nothing worse than feeling hot and way down by a sweat soaked cotton t-shirt.

Protect yourself

Before you head out for your run lather on the sunblock. Go for a sunblock with a minimum SPF of 30 and double check that it’s also sweat proof. And throw on a pair of sunglasses to protect your eyes. There are lots of great sunglasses designed for runners but just be sure to choose a pair with high quality lenses in order to protect your eyes against the harmful UV rays. And don’t forget your hat. A hat will keep the suns rays off your head and face, keeping you cooler and helping prevent heat associated illness.

Keep it short

When the weather is more like the Sahara than Canada decrease the intensity and the duration of your run. There is no benefit to pushing yourself too hard; you’re better off switching up your training days.

You hit the alarm at 5:00 AM, fumble out of bed and head to the pool for the 6:00 AM masters group. Then you work 8 hours, bust out a quality run during your kids’ soccer practice, have dinner with your family, and prepare to do it all over again. Does this sound familiar?

Eventually, even the best routine can become exhausting (and dull), and begs the question for new to experienced endurance athletes: how can you physically perform if you are mentally fatigued? And, how do you recognize and address that mental fatigue?

It’s time to fight back—and ensure there’s excitement and fulfillment in your training routine.

Defining Fatigue
A state of mental fatigue is achieved when an individual exerts continuous mental effort on a single task or a number of tasks over a period of time.

Another word we use is routine. A routine is a sequence of actions you repeat on a regular basis. Humans naturally like routines; they give your life order, making it seem less chaotic and conserving your energy for more important things.

These are all very good things! And I’m not trying to say all routines are exhausting us … but, how can you stay stimulated and challenged if you can’t distinguish one day from the next? A change in routine can bring many benefits, including:

Fun!
Happiness and fun thrive on new experiences, which are hard for routines to inspire. As much as we all love the benefits of sticking to our TrainingPeaks calendar, simply making a small change to your routine can do just the trick!

What if you went to a new pool and jumped in on a new group swim? What about making recovery more of a priority and hitting a spa? Consider catching up with a friend for a ride and selecting a new coffee or lunch destination. The motivational boost offered from new experiences can offset mental fatigue and spark inspired, fun living.

Increased creativity
Creativity is like a muscle; it can work and adapt just like our quads and hamstrings. Creativity is all about finding new ways of solving problems and approaching situations—and is definitely not restricted to artists, musicians or writers.

Think about what gets you excited. It can be sport-related, or not! Is there a hobby or cross-training activity you’ve wanted to try like yoga, water running, hiking, skiing, or kayaking? Maybe there’s something you’ve wanted to research further, or a new skill you’ve wanted to gain. It could be as simple as exploring a new trail or route.

By ‘exercising’ your creativity you’ll avoid the ‘coma brain’ of routine and develop an authenticity and confidence that carries over into other areas of your life.

More flexibility
What happens if something disrupts your routine? Would it be disorientating? Frustrating? Push you to anger? Make you upset? Being married to a routine can make you less flexible when situations are out of your control. But remember, changes are a constant, and being flexible is the best way to deal with unpredictability of life in a constructive way.

Change can be even be empowering if you take the time to reframe your perspective. Look on the bright side, and figure out what good can come from what might at first appear to be a giant mess. The human ability to adapt is amazing. If you trust that you can adapt, then you will. So step outside your routine once and a while. It will do you and your training a lot of good.