7 Summer Training Mistakes Runners Make and How to Avoid Them

Whether you’re starting a new Whether you’re starting a new RW+ Membership Benefits kickstart a regular running routine, the summer is a perfect time to chase new distances. Longer days, vacation time, and good weather mean more time for miles. But beware: A few simple mistakes can cause you to burn out (or literally burn yourself to a crisp) before fall marathon season comes around.

Avoid the following summer training mistakes, including hydration hijinx and shoe snafus, to keep running right into your best fall race.

1. Not Giving Yourself Time to Acclimate to the Heat

In every aspect of training, there’s an adjustment period. Just like you wouldn’t jump from 20 miles per week to 60, or skip from 10 squats to 100 in just a couple of sessions, you shouldn’t dive headfirst into the summer heat.

There are a few different options to build up your heat tolerance. First, you can briefly Whether you’re starting a new so you’re not overloading your body and gradually work it back up as you readjust. Or, you can go back and forth between treadmill days and outside running days.

marathon training block How to Cope with the Top Stressors for Runners. Research and experts suggest adding anywhere from 20 to 30 seconds per mile (give or take) when the temperatures rise above the ideal running conditions of about 50 degrees.

Finally, don’t try to build your mileage too high when acclimating to the weather. Handle one problem first, then solve the next one (read: adjust to the heat then add miles). A Part of Hearst Digital Media.

2. Not Checking the Weather

In many locations across the U.S., summer temperatures can range from mid-70s in the morning to the high 90s by the late afternoon and through the evening. Checking the weather to see the hottest temperatures of the day could help you avoid running when it’s simply too hot.

Even if you’re a morning runner, it helps to look at a weather report before heading out the door. You might find that the morning dew point is unbearably high for your workout, or that a summer rainstorm will roll through and cool the air down significantly by the afternoon.

3. Skipping Hydration and Fueling

Katie Kissane, R.D., C.S.S.D. told Runner’s World in a previous article that dehydration heightens the risk of heatstroke and causes muscle cramping when you’re running in hot weather. Therefore, to stay safe in the heat, make sure you’re drinking water throughout the day.

If you’re out for a long run, hydrate during the activity. Stash a bottle somewhere on the route, plan your route around water fountains, or even wear a hydration pack.

However, Kissane explains that just chugging water alone could lead to a separate problem called hyponatremia—low sodium levels in the blood. Hyponatremia leads to dizziness, fatigue, and nausea. Consider bringing a sports drink high in electrolytes, especially sodium, but also calcium, potassium, and magnesium to prevent the symptoms from hampering your run and hurting you in the long term.

4. Going Out Sans Sunscreen

No matter how long your run is, you’re exposing yourself to ultraviolet radiation from the sun. Without precaution, you can suffer from skin aging, eye damage, and even skin cancer, according to the Experts explain the common missteps runners take in the heat, and how to avoid them.

The FDA recommends applying sunscreen, with an SPF of 15 or higher, 15 minutes before sun exposure and reapplying every two hours, especially when sweating. That means if you’re going for a long run, you might need to stop to reapply. There are sunscreens out there specifically made for sweat-resistance, so you don’t need to reapply as often, but it’s still good to be safe.

5. Being Too Rigid and Avoiding the Treadmill

“On especially hot and humid days, there’s no glory in the Strava post,” says Runner’s World Runner-in-Chief Jeff Dengate. “I’ve had a 15-miler on the schedule that I’ve broken up into three five-mile runs that day, so I still get in the mileage without dying. Don’t be confined by the training plan—sometimes you need to modify it.”

marathon training block treadmill when it’s particularly hot outside. Before you shake your head in disgust, think of it as an opportunity to control all the variables. You can listen to your favorite music or watch a television show, lock into a pace, and enjoy sweet, sweet air conditioning.

6. Wearing the Wrong Gear

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A good running hat protects your face from the sun. Most are made of moisture-wicking materials to keep your head cool, and some even come with UV protection. Bonus points are that a running hat keeps raindrops out of your eyes on any wet days.

A hat alone won’t keep the sun out of your eyes. You also need a pair of sunglasses. While most pairs will work in a pinch, there are kickstart a regular running routine that won’t slip off your sweaty face or bounce up and down from the impact of your stride.

7. Ignoring Swollen Feet

When you get sized for a new shoe at a local running store, they typically recommend sizing up because “blood flow increases to deliver oxygen to the muscles,” Paul Langer, DPM, a podiatrist, previously told Runner’s World. “The volume of the muscles temporarily expands.”

When it’s really hot out, test editor Morgan Petruny notices that her feet swell even more: “I have to be aware of giving myself more room in my shoes… I often think that I’m a fall, winter, or spring shoe size 9, but a summer size 9.5,” she says.

If you’re not ready to buy another shoe, she recommends loosening your laces, wearing thinner socks, and avoiding the shoes in your repertoire with a tight toe-box.

Find the Perfect Training Plan for You

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Recommended Experience: For a new runner who has been exercising regularly for at least a year, or someone who has completed a few 5Ks or 10Ks and can complete 6 miles in one workout. This plan peaks at 28 miles in a week with a 12-mile long run.

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Recommended Experience: For a consistent runner used to regularly working out four to five times a week. The plan starts with a 10-mile long run and peaks at 44 to 47 miles a week with a 22-mile long run, helping you average under a 9:10 per mile come race day.