How to Train in the Summer


By: Brian Elder

Summer is in full swing and the days are only getting longer and hotter. If you are like myself, working a 9 to 5 job throughout the week, you come home after a long day and the likelihood of getting a run in at the end of the day seems less likely to happen because of the heat. This can be a problem as a runner.

For runners, the summer months can be crucial for training especially if you aim to have an impressive fall season of races. Whether you are training for a 5k, 10k, half or full marathon, the summer months are the time to set a base that will allow you to perform at the highest level. 

Here are some tips for training and how you can use the summer months despite the heat:

1. Set the Alarm Clock

The people who tend to be the most successful in life have a morning routine that they establish and keep. Runners who are the most successful also tend to follow this same trend. Wake up early to beat the heat that comes later in the day. 

2. Take Advantage of Longer Day

In the summer day light is the one gift that runners are given from Mother Nature (although the heat feels like a curse to many of us). If you do for some reason miss the early wake up call, the late days offer you a chance to run late into the evening to avoid the midday heat. 

3. Run Easy

The summer months are a great time to build base mileage. While the weeks and month or two leading up to a race should include speed workouts and interval work, the summer months are a good time to pull back on some of the intensity of training to increase the volume of your work. 

Brian Elder is a learner, amateur explorer, and runner that is going to run until it takes him somewhere. He is a graduate from the University of Georgia where he studied English and Religion. After running competitively on trails and roads, he fuels with an appetite so big you would swear it’s competitive.  Follow Brian on Instagram.