How to Train Smart, Sparkle Hard & Not Spontaneously Combust
The heat dome has landed. It’s not a vibe, it’s a volcanic energy blanket trapping heat like it’s saving it for later (rude). And it’s rolling over the Midwest and East Coast, turning sidewalks into skillets and runners into roasted potatoes with good intentions.
But before you cancel your training plans or sprint straight into a heat-induced breakdown, let me sprinkle a little run-coach science, sweat-smart strategies, and sparkle-powered common sense your way.
🔬 Let’s Talk Dew Point (AKA The Real MVP of Summer Running)
We all watch the thermometer, but the dew point is the sneaky villain behind soul-melting workouts.
👉 What’s Dew Point, Anyway?
It measures how much moisture is in the air. The higher it is, the harder it is for your sweat to evaporate and that means your body can’t cool itself effectively.
When the dew point rises above 60°F, your body starts struggling. Over 70°F? That’s “oppressive” territory. Think running through a wet sponge. Wearing a fleece. In a sauna.
📉 How Much Should You Slow Down?
Here’s a general pace adjustment chart to keep your effort honest and your ego in check (This is DEW POINT, Not Air Temp):
| Dew Point | Conditions | Recommended Adjustment |
|---|---|---|
| < 60°F | Ideal | Go for it! |
| 60–65°F | Sticky | Slow down 20-30 sec/mi |
| 65–70°F | Very humid | Slow down 30-60 sec/mi |
| 70–75°F | Oppressive | Slow down 60-90 sec/mi |
| > 75°F | Miserable | Walk breaks, major slow-downs, or treadmill time |
✨ Effort over pace, always. ✨
Your training gains still count, even if your splits are more “melty popsicle” than “PR princess.”
Coach Christine’s Out-of-the-Freezer-Box, Actually Genius Tips
Split That Long Run Like a Banana
Who says it has to be one long, sweaty slog? Run two-thirds of your miles early, then finish the rest later on the treadmill or after the sun begins to dip. Your body gets the volume; your core temp stays friendlier. Bonus if you finish those long run miles and then make your own banana split protein shake to refuel with something delicious and nutritious!
Split the distance, not your soul.
Stash-a-Cooler Club as Your Very Own Frosty Aid Station
Pop a mini cooler in your car like a hydration treasure chest. Fill it with:
- Frozen grapes or watermelon cubes (nature’s popsicles)
- Ice-cold electrolyte bottles
- A frozen towel in a ziplock to drape around your neck post-run
Bonus points: put an extra sports bra and socks in the cooler. You’ve never felt such joy until you’ve swapped into chilled dry gear mid-run.
Double-Drip Ice Cap Hack
Soak a buff or bandana, roll it up with ice cubes inside, and tie it around your neck or under your cap. It’s like portable air conditioning for your carotid arteries.
Or get fancy with a hydration vest packed with ice in the back panel. Fashion and function.
Wear Your Cold
Yes, freeze your clothes. If you’ve never stepped into a lightly frozen sports bra and tank top before a 5AM run… well, you’re about to level up. Just 10–15 minutes in the freezer while you sip coffee. Game-changer.
Instead of Throwing Shade, Reroute to Find Shade
Find the shadiest loop in town and repeat it like a ‘90s boy band chorus. Bonus if there’s a park water fountain, convenience store, or even a splash pad you can “accidentally” run through. Again, this works great for breaking up longer runs with your car cooler as an aid station.
The Treadmill: Not the Enemy, Just Misunderstood
Rebrand it. Call it:
- The Climate-Controlled Confidence Builder
- Sweatflix & Chill Zone
- The Pain Cave That Won’t Kill You with UV Rays
Pop on a podcast (ahem, like mine?) or stream a show, and knock out a tempo without melting your eyebrows off.
Electrolytes Over Ego
Guzzle those electrolytes like they’re rosé at a wedding reception. Your sweat rate goes WAY up in heat, and water alone won’t cut it.
Favorites? LMNT (shout-out to Marcela, who introduced me to the Mango Chili flavor – it’s like a spicy margarita for on the go), Skratch, Nuun, Liquid IV, or good old-fashioned salty snacks paired with water.
Check Yo’ Self (Vitals), Before you Wreck Yo’Self
Heart rate zones don’t lie. That “easy” run might become a tempo under high temps. Adjust expectations, effort, and paces. RPE (Rate of Perceived Exertion) is your new BFF.
Think: Not dying > Negative splits
Plan Your Potty Breaks
No joke. Hydration is great, until you’re in a state park worrying if bugs will decide to take up residency in your nether regions if you decide to go behind a shrub. Know where your rest stops are if you’re doing any long routes away from home.
Your Rest Day Just Became a Recovery Party
If your body feels cooked, listen to it. Active recovery or full-on rest are not signs of weakness. They’re signs of brilliance.
Recovery days mean: Ice cream. That counts.
Final Sparkly Reminders
🔥 You are not weak for adjusting.
💧 You are not lazy for walking.
🌬️ You are not a wimp for hitting the treadmill.
You’re a weather-savvy wizard of endurance, and this heat dome doesn’t stand a chance against your glitter, grit, and game plan.
Need help tweaking your training? Want help turning your hot mess into hot progress? I’m here. Slide into my DMs, check the podcast, or bring me some frozen mango and we’ll strategize in the shade.
Stay cool, sparkle fiercely, and hydrate like it’s your part-time job.
💖 Coach Christine
Your Fairy Runmother
Level 2 RRCA | ACE Health Coach | Positive Habit Specialist | Certified Shade Thrower (literally)