Chicago Marathon Training Week 2: Beat The Heat

by Willie on June 20, 2016

in Daily, Fitness, Marathon Training, Running, Weight Loss

It’s June. It’s the first day of summer and we’re feeling the heat. There’s no denying that.

Week 2 of marathon training is still going smoothly.

My marathon training plan suggests that I run at least 4 times a week.

The plan is no problem. I actually enjoy it. I am not enjoying the hot weather.

Let me explain.

Before I started training, I was excited to get outside and go for runs.

The first day of week 1 training, I went outside for a 3 mile run. I wore a heart rate monitor just in case. Five minutes into the run, my heart rate went from 92 to 179 and it took awhile for it to drop.

Running outside in Texas heat is miserable. The temperature is usually above 90 degrees Fahrenheit with a heat index well above that. It’s hard to keep a mental focus when the elements are not in your favor.

So, what can you do?

You can take it inside.


I’m not a huge fan of the treadmill. It’s kind of boring. You’re like a hamster on a wheel.

But, sometimes, you have to suck it up. So, out of the four runs a week, I run 2-3 of them on the treadmill. If I don’t feel like running, then I substitute a 3 mile run for the spin bike. A change of scenery is never a bad thing.

I make sure to keep at least one of the runs outside. This is usually my long run on the weekend. The first week I ran 8 miles. This weekend, I ran 9 miles.


Both times, it’s hot and humid, but what can you do? You have to get that long run in.

I have a few tips for those outside activities. These have worked for myself and others that I know. So, they can work for you.

– Run/Walk a slower pace
– Take an electrolyte drink (such as Nuun)
– Take salt pills
– Drink coconut water (I like the pineapple coconut water)


– Run/Walk in the early morning or early evening

These are a few tips that I use and you should try some of these on your next outdoor outing. In all seriousness, be careful. Heat related stress are dangerous. Keep hydrated and make smart choices.

What are some of your tips to beat the heat?

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