How to Beat the Heat

The summer months are here and the days of single digit weather are long gone. Since the majority of you reading this live below the Mason-Dixon Line then you know exactly what to expect: a lot of heat and humidity, and no wind or rain. That’s the gist of summer weather here in Kentucky. I know, not necessarily the ideal running conditions, right? Well, there’s not really much we can do about the weather, so we might as well deal with it. Here are seven tips that will help you stay active and on track with your running workouts throughout the summer.

RISE AND SHINE. Yeah, yeah, I know. You’re not a morning person. You hate being up before the sun – I get it. I’m willing to guess that you’re also not a heat stroke person, either. The best way to avoid the heat in the summer time is simple: get going before it does. And let me tell you, there is absolutely nothing prettier than watching the sun come up over a Kentucky horse farm in the middle of nowhere. You owe it to yourself to see it in person

STAY UP LATE. If you absolutely refuse to get up before the sun, then your best bet is to wait until it goes down. Although it is generally still hot and muggy during the summer evenings, it beats having the sun beaming down on you. It will save you 10-15 degrees, and a one huge headache.

STAY HYDRATED. This could possibly be the most important of all, regardless of the time of year or time of day. Hydration is vital no matter when or where you are running. But, when we add severe temperatures into the mix, it becomes even more important. Drink plenty of water before, during (if possible), and after your run.

RUN INDOORS. If you absolutely refuse to run early or late, then try taking it indoors. Trust me, I hate running on an indoor track as much as the next guy. Let’s be honest, they flat out suck. But, 70 degrees in the air conditioning is quite appealing when it feels like the surface of the sun outside. There are plenty of gyms with indoor tracks here in town for you to take advantage of.  OR, you could come PUNCH and hop on our torture devices known as treadmills.  Your odds of running at an incline will go up exponentially, but at least you’ll be inside.

RUN SLOWER. If you insist on running outdoor, start off at a slower speed. There is nothing more detrimental when running in the heat than going out too fast. This will get your heart rate and body temperature elevated faster than you think. While this is certainly not uncommon, it is something you want to try and avoid as much as you can.

RUN SHORTER. Allow yourself time to get acclimatized to the warmer weather. Instead of running 5 miles at high noon, opt for a 5k instead. Let your body, and mind, get used to the drastic change in temperature.

SWAP YOUR HEADGEAR. During the winter months, I always wear a hat or beanie. This keeps all the warmth from my big ole’ head close to my body. In the summertime, you want to do just the opposite. Swap the hat out for a lightweight visor. It’s a good way to let off some extra body heat while still keeping the sun out of your eyes.

There you have it. Next to sitting next to the air conditioner, these tips are your best bet for not dying from a heat stroke during the summer months.  Stay cool folks.


Workout of the Week

This week we’re doing a bodyweight workout.  You don’t even need a stopwatch.  Just get up off the couch and get to it.  Here you go..


Squat Jumps – 50

Leg Raises – 40

Plank Climbs – 30

Split Jumps – 20

Burpees – 10

Pushups – 20

Bicycle Situps – 30

Front Lunges – 40

Jumping Jacks – 50


Go through this circuit as quickly as you can.  Complete 2-3 circuits for a great combination of strength training and cardio work!!



Workout of the Week

This week I’m throwing a cardio workout your way.  It’s a pretty simple, yet very effective workout.  Should take anywhere from 30-45 minutes based on your speed and number of reps you complete.  This can be done outside on a track or inside on a treadmill.


5 Min warmup – light jog

5-8 sets – 600m run – rest 2 min after each set

5 min cool down – light jog


600m on a track is going to be 1.5 laps.

600m on a treadmill is going to be approximately 0.38 miles on the digital reader.

Each 600m run should be approximately 80-90% max effort.  You don’t want to go all out so that you cannot complete another set, but you want to push yourself to increase both speed and endurance with this workout.



Workout of the Week

This workout is another cardio session. Although it’s pretty simple as far as layout goes, it involves max effort. Find a track or a treadmill and get after it. Here you go…

1 Mile Run

3/4 Mile Run

1/2 Mile Run

1/4 Mile Run

Pretty simple, right? Well, I want you to do each of these distances as fast as you possibly can. Rest 3-4 minutes in between (or however long it takes you to recover and feel ready for the next interval).


Workout of the Week

This week I’ve got a cardio workout for you to complete.  It’s a pretty simple workout, only taking 25 minutes to complete, including a warmup.  Here is your workout:

5 Min warmup – Light jog 4 min/walk 1 min


10 sets: Run 90 seconds/walk 30 seconds

2-3 minute cooldown (optional)

There you go, it’s as simple as that.  I want you running as quick as you can for 90 seconds.  I don’t care how slow you take it for the 30 second rest, but crank it up on the run.  You should be tired at the end of each set, but not so tired that you can’t maintain the same speed on the next set.  By the time you are on the last couple sets, you should be running much faster and expending a lot more energy.  Run hard enough on the last set so that you wouldn’t be able to maintain that speed on another set if you were to keep going.  A short and sweet workout, but one that should be tough!!


Workout of the Week

You’ve got 10 exercises this week.  I want 30 Reps for each exercise

  1. Alternating Lunges
  2. Situps
  3. Pushups
  4. Squat Jumps
  5. Split Squat Jumps
  6. Alternating Leg Lifts
  7. Plank Climbs
  8. Mountain Climbers
  9. Knee Crossovers
  10. Side V-Ups

Here’s the kicker:  After EVERY exercise I want 10 burpees!!  Thats’ gonna put you at 100 burpees total for the workout.

400 Total Reps.  100 Burpees.  300 Full Body Reps.  Get to it.



Workout of the Week

This week I’ve got a cardio workout for you.  This can be done on a treadmill, or, since the weather is nearly perfect outside, on a track.  This is what you would call a ladder workout, where you work your way up in distance and then back down again.  Here is the full workout.

5 Min warm up – light jog

  1. 100m
  2. 200m
  3. 400m
  4. 800m
  5. 1200m
  6. 800m
  7. 400m
  8. 200m
  9. 100m

*Rest 1-2 Minutes in between each set.  The goal is to finish each set as quickly as possible.  Obviously the 100m and 800m will be at different speeds, but I still want you putting out max effort.