Summer Training Tips: Transitioning to Warmer Weather
Endurance Mindset: Your Guide to Smarter Running
Henri ForQuint
Hi! 👋🏻 I'm a Running and Health Coach, and whether you're just starting out running or you're an experienced marathoner, our community offers support, motivation, and resources tailored to all levels of runners. Enjoy weekly insights on training techniques, nutrition advice, gear reviews, and personal stories that inspire and guide. Become a part of a vibrant running family dedicated to moving forward together. Lace up, sign up, and let’s hit the pavement as a team!
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👋🏻 Hello Reader...!
First of all, happy (belated) Father's Day! To all the men of running, confidence, and integrity—we hope you had a truly great day celebrating your strength both on and off the road.
Now as summer officially begins, runners across the Northern Hemisphere face rising temperatures and new challenges in their training routines. From early sunrises to high humidity, this season tests not just physical endurance but also strategic planning and environmental awareness. As races shift to sunrise starts and trails heat up quickly, adapting your approach is more important than ever
¿Hablas español o conoces a alguien que sí?
Estamos por lanzar Endurance Mindset en Español: desde cero al maratón, con ciencia y estructura. Compártelo o regístrate y forma parte desde el comienzo. 🏃♂️📩
Summer Training Tips: Transitioning to Warmer Weather
Training in hot and humid conditions puts added stress on your cardiovascular system, increases sweat rate, and can quickly lead to dehydration and fatigue. But with the right strategies, you can maintain performance and continue making gains throughout the season. Here are key adaptations to ensure your training stays effective and safe:
💧 Hydration: A Non-Negotiable
Pre-hydration: Start your day with 12-16 oz of water before heading out for a run.
Electrolyte balance: Replace not just fluids but also sodium, potassium, and magnesium.
Post-run recovery: Weigh yourself pre- and post-run to estimate fluid loss and rehydrate accordingly.
💪 Heat Acclimation
Gradual exposure: Train during the warmer part of the day once or twice a week to help your body adapt.
Cool-down protocol: Include ice baths, cold showers, or even chilled towels post-run.
⌚ Workout Adjustments
Slow your pace: Accept slower times as your body adjusts to the heat.
Time your runs: Early morning or late evening sessions are best to avoid peak temperatures.
Effort over pace: Use perceived exertion (RPE) instead of pace to guide your training.
🩸 This Week is About... Resilience Under the Sun Share your summer training snapshots, tips, and sweaty victories using #pmprunning and tag us on Instagram. We want to see how you're thriving through the heat!
There are many ways to live an amazing life. Stop thinking about the status of this particular title and focus on the substance of what you want. You’ll often find there are many ways to get similar amounts of joy, purpose, or freedom.
If you attach your happiness to a single path, you'll become blind to other wonderful opportunities around you. And many of them might be a better fit for you or deliver a similar result with less struggle."
What's your biggest struggle with summer training?
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Hi! 👋🏻 I'm a Running and Health Coach, and whether you're just starting out running or you're an experienced marathoner, our community offers support, motivation, and resources tailored to all levels of runners. Enjoy weekly insights on training techniques, nutrition advice, gear reviews, and personal stories that inspire and guide. Become a part of a vibrant running family dedicated to moving forward together. Lace up, sign up, and let’s hit the pavement as a team!
