Beat the heat this summer and adjust your running pace to be safe!!!
It’s SUMMER and with that comes the dreaded HEAT and elevated temperatures with HUMIDITY. For many runners, it can be a tough time to keep training effectively in the conditions and I am personally a FAIR weather runner who will opt for my treadmill in hot temps or rainy weather.
YUP - I love my treadmill so much that I trained for a full marathon running 20 miles on a rainy long run Sunday enjoying my treadmill miles. Yes, I said enjoying 🙂
I found my love for racing while living on the island of Okinawa, Japan and if anyone knows the island it gets crazy hot/humid and running early in the morning helps. I was a new mom with 2 littles kids while training for my 1st marathon, so I used a treadmill often or pushed a jogging stroller. But for those days that I did get out to train in the heat I learned a few tips to help me get the best out of my run, adjusting my pace to focus on the mileage I planned and not overstress my body which could lead to increased fatigue and/or injury!
When it comes to adjusting your mile pace in the heat, it's important to have an open mind and be a little flexible with your training. I know when we are TRAINING we don’t want to deviate from the plan but the character of a GREAT runner is being adaptable to conditions, listening to our bodies and being SMART with our training.
How much you may need to change your per-mile time can vary depending on the temperature, humidity, and individual factors of your area. However, there are some common considerations to adhere to:
Listen to Your Body: Pay attention to how your body is responding to the heat during your runs. If you feel excessively fatigued, struggle to maintain your usual pace, or experience symptoms of heat-related distress, it's important to slow down and adapt to the conditions for your HEALTH!
Start with a Moderate Reduction: As a starting point, consider adjusting your mile pace to be around 10-20 seconds slower per mile than your usual pace in cooler conditions. A small reduction allows for the additional effort required to cope with the heat and helps prevent overheating and exhaustion. SMARTER training.
Be open to Variability: While running in the heat, be open to the fact that your mile pace may fluctuate more due to the impact of heat stress on your body. Don't be discouraged by variations in pace from one outdoor run to another. Instead, focus on maintaining a consistent effort level throughout your run that isn’t too tough to maintain and know you are doing AWESOME!
Use Perceived Exertion: As a runner it is important to pay attention to perceived exertion during your run, instead of solely relying on specific time targets. Aim for a moderate intensity where you feel challenged but still comfortable and able to finish your run competently.Rate your effort on a scale from 1 to 10, with 1 being very easy and 10 being maximum effort. Aim to keep your effort level around 5-6, which corresponds to a moderate intensity where you can still carry on a conversation without excessive breathlessness.Adjust your pace as needed to maintain that effort level throughout your run. Always finish STRONG!
Hydration and Cooling Strategies are Key: Proper hydration and cooling techniques can help improve your performance in the heat. Hydrate before, during, and after your runs, and consider using cooling strategies like pouring water over your head or using cooling towels to reduce body temperature during breaks or at water stations. BEAT THE HEAT by considering cooler times of the day to run, even if it means setting that alarm clock for the wee hours of the morning.
Flexibility and Patience: 2 tough things for runners - do you agree as we want to run what is on the plan and we already KNOW how to do it. BUT remember that adapting to running in the heat does take time and patience. It's normal to experience temporary decreases in performance. The heat and humidity each year can be brutal and WILL require adjustments during summer training. Allow your body to acclimate gradually and adjust your expectations accordingly. Focus on maintaining consistency in your training rather than fixating on specific mile pace targets.
To BEAT THE HEAT, remember we ultimately want to prioritize safety, maintain a sustainable effort level, and avoid heat-related illnesses during a tough summer race season. By adjusting your mile pace based on YOUR perceived exertion and being flexible with YOUR expectations, you can continue to make progress towards your running goals while staying HEALTHY and SAFE in hot weather conditions.
I know I don’t want to jeopardize summer training with poor race performance trying to train too hard and I know I want MY risk of injury to be kept a minimum so the next race season is successful. What about you?
Have any tips to share? I would love to hear them and maybe I can learn something new for my summer running routine!
Caroline Adams
GET EXCLUSIVE ACCESS
Get exclusive updates, running & nutrition tips, race announcements, discounts & giveaways, and more.
Sizing / Fit Guide
WOMEN’S
TANK TOPS
Women’s Flowy Racerback Tank
XS
S
M
L
XL
2XL
Body Length
18 ¼
19 ¼
19 ¾
20 ⅜
21
21 ⅝
Body Width
15 ¼
15 ⅞
16 ½
17 ⅜
18 ¼
19 ⅛
Women’sRacerback Tank
S
M
L
XL
2XL
Body Length
27 ¼
27 ¾
28 ¼
28 ¾
29 ¼
Body Width
14 ¾
15 ¾
16 ¾
18 ¼
19 ¾
Women’sMuscle Tank
S
M
L
XL
2XL
Body Length
20 ¼
20 ⅝
21 ⅛
21 ⅝
22 ⅛
Body Width
16
16 ¾
17 ¾
18 ¾
19 ¾
Women'sTri-Blend Tank Top
XS
S
M
L
Chest
28 - 30
30 - 32
32 - 34
36 - 38
Waist
23 - 24
25 - 26
27 - 28
30 - 32
T-SHIRTS
Women’s Performance V-Neck T-Shirt
XS
S
M
L
XL
2XL
3XL
4XL
Length
25
25½
26
27
28
29
29½
30
Width
18
19
20
21½
23
24½
26½
28½
Women's Fashion Fit T-Shirt
S
M
L
XL
2XL
Width
17 ¼
19 ¼
21 ¼
23 ¼
25 ¼
Height
25 ½
26
27
28
28 ½
Women's Standard T-Shirt
XS
S
M
L
XL
2XL
Body Length
24 ¾
25 ⅜
26
26 ⅝
27 ¼
27 ⅞
Body Width
15 ¼
16 ¼
17 ¼
18 ¼
19 ¼
21 ¼
Women's Tri-Blend Tee
S
M
L
XL
2XL
Length
26
26 ½
27 ⅛
27 ¾
28 ⅜
Width
15 ¾
16 ½
17 ½
18 ½
19 ½
HOODIES:
Women's Cropped Hoodie
S
M
L
XL
2XL
Width
22
23 ½
25 ½
27 ½
29 ½
Length
18 ⅝
19 ⅜
21 ⅜
22 ⅛
22 ⅞
LONG SLEEVES
Women’s Performance Long-Sleeve
XS
S
M
L
XL
2XL
3XL
4XL
Length
23
23½
24
24½
25
25½
26
26
Width
17¾
18¾
19¾
21½
22¾
24¼
26¼
28¼
SPORTS BRAS
Women’s Sports Bra
XS
S
M
L
XL
2XL
Bust
33 ⅛
34 ⅝
36 ¼
39 ⅜
42 ½
45 ⅝
Waist
25 ¼
26 ¾
28 ⅜
31 ½
34 ⅝
37 ¾
Women’s Sports Bra Specs:
XS
S
M
L
XL
2XL
A
12 ⅝
13 ⅜
14 ⅛
15 ¾
17 ⅜
18 ⅞
B
12 ¼
13
13 ¾
15 ⅜
16 ⅞
18 ½
C
10 ¼
11
11 ¾
12 ⅝
13 ⅜
14 ⅛
D
4 ¾
5 ⅛
5 ½
6 ¼
7 ⅛
7 ⅞
This size guide shows product measurements taken when products are laid flat. Actual product measurements may vary by up to 1" because they’re custom-made by hand.
LEGGINGS
Women’s Capri Leggings
XS
S
M
L
XL
Waist
25 ¼
26 ¾
28 ⅜
31 ½
34 ⅝
Hips
35 ⅜
37
38 ⅝
41 ¾
44 ⅞
Women’s Capri Leggings Specs:
XS
S
M
L
XL
A
11 ¾
12 ⅝
13 ⅜
15
16 ½
B
18 ½
19 ¼
20 ⅛
21 ¼
22 ½
C
7 ⅞
8 ¼
8 ⅝
9
9 ½
This size guide shows product measurements taken when products are laid flat. Actual product measurements may vary by up to 1" because they’re custom-made by hand.
Women’s Leggings
XS
S
M
L
XL
Waist
25 ¼
26 ¾
28 ⅜
31 ½
34 ⅝
Hips
35 ⅜
37
38 ⅝
41 ¾
44 ⅞
Women’s Leggings Specs:
XS
S
M
L
XL
A
11 ¾
12 ⅝
13 ⅜
15
16 ½
B
27 ⅛
27 ½
28
28 ⅜
28 ¾
C
7 ⅞
8 ¼
8 ⅝
9
9 ½
This size guide shows product measurements taken when products are laid flat. Actual product measurements may vary by up to 1" because they’re custom-made by hand.
Sizes are approximate. Measurements are based off of standard sizing charts.
Women’s Poly-Spandex Shorts
XS
S
M
L
XL
2XL
3XL
Waist
25 ¼
26 ¾
28 ⅜
31 ½
34 ⅝
37 ¾
41
Hips
35 ⅜
37
38 ⅝
41 ¾
44 ⅞
48
51 ⅛
Women’s Shorts Specs:
XS
S
M
L
XL
2XL
3XL
A
11 ¾
12 ⅝
13 ⅜
15
16 ½
18 ⅛
19 ¾
B
4
4 ⅜
4 ¾
5 ½
6 ¼
7 ⅛
7 ⅞
C
7 ⅞
8 ¼
8 ⅝
9
9 ½
9 ⅞
10 ¼
This size guide shows product measurements taken when products are laid flat. Actual product measurements may vary by up to 1" because they’re custom-made by hand.
Women’s Athletic Shorts
XS
S
M
L
XL
2XL
3XL
Waist
25 ¼
26 ¾
28 ⅜
31 ½
34 ⅝
37 ¾
41
Hips
35 ⅜
37
38 ⅝
41 ¾
44 ⅞
48
51 ⅛
Women’s Athletic Shorts Specs:
XS
S
M
L
XL
2XL
3XL
A
11 ¾
12 ⅝
13 ⅝
15 ½
16 ½
18 ½
20 ¼
B
2 ½
2 ½
2 ½
2 ½
2 ½
2 ½
2 ½
C
11 ⅜
12 ¼
13 ¼
14
14 ⅜
14 ¾
15 ⅜
This size guide shows product measurements taken when products are laid flat. Actual product measurements may vary by up to 1" because they’re custom-made by hand.
MEN / UNISEX
T-SHIRTS
Men’s Dri-Fit Tee
XS
S
M
L
XL
2XL
3XL
4XL
Length
26
27
28
29
30
31
31½
32
Width
18 ½
20
21½
23
24½
26
28
30
Men’s T-Shirt
XS
S
M
L
XL
2XL
3XL
4XL
Length
27
28
29
30
31
32
33
34
Width
16 ½
18
20
22
24
26
28
30
Unisex Triblend T-Shirt
XS
S
M
L
XL
2XL
3XL
4XL
Length
27
28
29
30
31
32
33
34
Width
16 ½
18
20
22
24
26
28
30
TANK TOPS
Men's Sleeveless Performance Tee
XS
S
M
L
XL
2XL
3XL
4XL
Length
26
27
28
29
30
31
31½
32
Width
18 ½
20
21½
23
24½
26
28
30
Unisex Jersey Tank Top
XS
S
M
L
XL
Chest
30 - 32
34 - 36
38 - 40
42 - 44
46 - 48
Waist
28 - 30
30 - 32
32 - 33
33 - 34
36 - 38
BASEBALL TEES (¾ TEES)
Unisex Baseball (¾ Sleeve) Tee
XS
S
M
L
XL
2XL
Chest
30 - 32
34 - 36
38 - 40
42 - 44
46 - 48
48 - 50
Waist
28 - 30
30 - 32
32 - 33
33 - 34
36 - 38
40 - 42
Backup Baseball Tee
S
M
L
XL
2XL
Length
27⅛
28 ⅛
29 ⅛
30 ⅛
31 ⅛
Width
17 ⅝
19 ⅝
21 ⅝
23 ⅝
25 ⅝
LONG SLEEVES
Men's Long Sleeve Dri-Fit Tee
XS
S
M
L
XL
2XL
3XL
4XL
Length
26
27
28
29
30
31
31½
32
Width
18 ½
20
21½
23
24½
26
28
30
HOODIES
Unisex Hooded Sweatshirt
S
M
L
XL
2XL
3XL
4XL
5XL
Length
26
27
28
29
30
31
32
33
Width
20
22
24
26
28
30
32
34
Unisex Lightweight Zip Hoodie
XS
S
M
L
XL
2XL
Chest to Fit
31 - 34
34 - 37
38 - 41
42 - 45
46 - 49
50 - 53
The zip hoodie runs small, we recommend ordering a size or two up for a more relaxed fit
JACKET
Men's Piped Jacket
S
M
L
XL
2XL
Length
27
28
29
30
31
Chest
20
21
22
23
24
SHORTS
Men’s Athletic Shorts
XS
S
M
L
XL
2XL
3XL
Waist
29 ⅞
31 ½
33 ⅛
36 ¼
39 ⅜
42 ½
45 ⅝
Hips
37
38 ⅝
40 ⅛
43 ¼
46 ½
49 ⅝
52 ¾
XS
S
M
L
XL
2XL
3XL
A
11 ¾
12 ⅝
13 ⅝
15 ½
16 ½
18 ½
20 ¼
B
6 ¼
6 ¼
6 ¼
6 ¼
6 ¼
6 ¼
6 ¼
C
11 ⅜
12 ¼
13 ¼
13 ¾
14 ⅜
14 ¾
15 ⅜
This size guide shows product measurements taken when products are laid flat. Actual product measurements may vary by up to 1" because they’re custom-made by hand.