As most runners are well aware, when temperature and humidity rise, it becomes much more difficult to run at your typical pace. This is because exercising in the heat causes blood to be redirected from working muscles to your skin to help keep you cool. This extra work inside your body causes increased heart rate and lactate production. Dehydration will also set in much faster as your body uses perspiration as another method of cooling itself down. So knowing this, should we avoid training in the heat? Absolutely not, research shows there are many benefits to running in the heat. Some coaches and researchers even believe training in the heat is more effective for increasing VO2 Max than training at altitude! Now before you set out for your next summer run you should first know how to properly adjust your pace.
The most accurate way to adjust your pace for the heat is actually to forget your pace altogether and instead focus on your heart rate. Try out our Heart Rate Zone Calculator. There are 5 heart rate zones. In general, easy runs are completed in zone 2, tempo runs in zone 3, and intervals in zone 4. If your training plan calls for a 5-mile easy run, you should keep your heart rate within zone 2 for the entire 5 miles regardless of the pace required to stay within that heart rate zone. If you don’t have the equipment required to monitor your heart rate during your runs, you can try out our heat-adjusted running pace calculator below. This calculator will help give you an idea of how much to adjust your pace given your current weather conditions. Start by entering your Zip Code and pressing “Get Weather.” This will automatically fill in the Humidity and Temperature fields. Next, enter your typical running pace and press “Get Pace Adjustment.”
Marathoner and Co-Founder of Run Lab CBD
Being stuck on the sidelines is tough. Over the past seven months, I’ve been on a challenging journey of recovering from a recurring bone stress injury in my tibia. Enduring this injury, along with the many others that came before it, has provided me with invaluable lessons in resilience and mental toughness. The constant struggle to maintain motivation, as the hard-earned fitness fades away, has at times been an emotional and psychological rollercoaster.
For any dedicated runner, the act of putting heart, soul, and miles into achieving personal milestones becomes an intrinsic part of our identity. It’s a dedication that extends beyond physical exertion. It’s a mindset where every step is a testament to our commitment to self-improvement. The harsh reality of taking time off due to injury forces us to confront the disheartening truth that progress often requires a few steps backward before the exhilarating leap forward can resume.
In the face of such setbacks, the journey to recovery becomes not only a physical challenge but a profound test of mental endurance. The prospect of seeing hard-earned fitness slip away can cast a dark shadow on our enthusiasm, making it crucial to explore avenues that keep the flame of motivation burning.
For runners, mental strength is as critical as physical endurance, especially during injury. This blog delves into the emotional challenges of being sidelined by injury, the link between mindset and recovery, and offers guidance through injury-induced setbacks. Join me as we navigate the intricate path of maintaining motivation when the familiar rhythm of miles is silenced.
In the relentless pursuit of our running goals, it’s easy to fall into the trap of pushing through discomfort, ignoring warning signs, and embracing the “no pain, no gain” mantra that echoes across social media feeds. This relentless perseverance and disregard for recovery looks good on social media, but the fundamental truth is: understanding the nature and severity of an injury is paramount to long-term health and performance.
Many fitness influencers make it seem admirable to push through the pain, train hard, and take no days off, but it’s important to stay in tune with your body and be able to differentiate between minor aches and the onset of a serious injury. We must learn what our bodies can and cannot handle. While some incredibly gifted runners can handle 130 miles per week, others can experience injuries with as little as 10.
For both seasoned veterans and novice runners alike, seeking professional medical advice is not a sign of weakness but an act of prudence. As you gain experience, you become proficient at self-diagnosing and catching injuries early. However, as a beginner, it is essential to consult with experts – whether that be your doctor, a physical therapist, a coach, or a highly experienced running buddy.
Emphasizing the significance of patience and acceptance during the recovery process is essential. In a Wilderness First Aid class, I learned a valuable lesson: rushing to aid may exacerbate the situation rather than alleviate it. Just as EMTs prioritize caution and meticulousness over haste, runners must adopt a similar mindset toward their injuries.
“The only thing worse than being injured is getting reinjured and starting all over because of a simple lack of patience.” This mantra, ingrained in my mind through personal experience, underscores the importance of resilience tempered with restraint. The allure of reclaiming lost fitness may tempt us to rush the recovery process, but the true test of strength lies in the ability to exercise patience and restraint, knowing that premature return can spiral us into a cycle of reinjury.
Understanding the intricacies of injury, seeking expert guidance, and exercising self-restraint are crucial in the path to recovery.
Cross-training is a critical component for maintaining fitness levels and mitigating detraining effects during the recovery phase. The key lies not only in exploring various cross-training activities but also in finding ones that you enjoy. Enjoyment and consistency are paramount; the most effective form of cross-training is the one that individuals can adhere to regularly.
The range of cross-training options available is extensive. While some activities like the elliptical, ARC trainer, and pool running mimic the running motion closely, the primary goal of cross-training is simply to engage in activities that promote cardiovascular health and overall fitness. Whether it’s swimming, cycling, incline walking, rowing, yoga, or strength training, the emphasis is on finding activities that you enjoy and that will preserve some of your fitness while you recover.
In addition to cross-training, rehabilitation exercises play a pivotal role in facilitating recovery and warding off future injuries. Strength training, in particular, stands out as a cornerstone in injury prevention, helping to address muscular imbalances and enhance overall resilience. Even after achieving a full recovery, integrating strength training into your running plan is key to preventing future injuries.
By embracing a comprehensive approach to cross-training and rehabilitation, runners can not only maintain a base level of fitness during periods of injury but also lay the groundwork for a stronger more durable body for their return to running.
During recovery from an injury, adjusting our goals becomes essential. Instead of solely focusing on distant achievements, we should prioritize short-term goals that center on healing and progress. These smaller targets act as tangible signs of improvement, injecting energy and purpose into our recovery journey. Flexibility in goal-setting is key, helping us adapt to unexpected hurdles with determination rather than becoming discouraged. By embracing a mindset of gradual progress and remaining open to adjustments, we empower ourselves to navigate setbacks and emerge stronger.
Recognizing the impact of halted running goals on mental health is crucial. Many of us find happiness and fulfillment in chasing ambitious running goals, such as completing a marathon or qualifying for Boston. However, when injury strikes, it can lead to feelings of disappointment and low motivation. Drawing from personal experience, I’ve discovered the importance of diversifying goals beyond running. Whether it’s focusing on relationships, career aspirations, or other hobbies, having alternative goals keeps us motivated and engaged in life. By broadening our focus, we cultivate resilience and preserve mental well-being throughout the recovery process.
Furthermore, seeking support from friends, family, and fellow runners is invaluable during this time. Remaining connected to the running community, even during our time off, can help keep us focused on and excited about our long-term goals. Staying involved could include attending races as a spectator or volunteer, socializing with a local running club, or joining an online running community. Cheering on others, sharing experiences, seeking advice, and finding inspiration from others who have been through similar setbacks can provide a sense of camaraderie and encouragement. Together, we can draw strength from our community as we navigate the challenges of recovery and strive toward our running aspirations.
As runners, we often find ourselves defined by the miles we cover and the goals we chase. Yet, it is inevitable that we will have to take a step back from time to time to let our bodies recover. In this time of injury and setback, there is an opportunity to come back both mentally and physically stronger. Stay patient and persistent, and remember, we may be injured but we are not defeated.
Share this article with a running buddy who could use the advice. It might be just what they need to navigate their setbacks and keep their motivation alive!
Marathoner and Co-Founder of Run Lab CBD
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