Beat the Heat

A note from Coach Misty

If you have stepped outside in a Northwest Indiana July, you already know — it is not just the heat, it is the humidity. Your body works harder to cool itself, your heart rate climbs, and a workout that felt easy in May can feel brutal in July. That does not mean stop moving. It means move smart. Here is how to keep training through the heat without wrecking your energy or your health.

Time it right

The hottest stretch of the day is usually between noon and 3 p.m. If you can, get your workout in during the cooler edges of the day — early morning or evening. Shade, a breeze, or an indoor option on the worst days is not "cheating," it is smart training.

Dress for the heat

Light, loose, breathable fabrics help your body cool itself. Light colors reflect the sun. Add a hat or visor, sunglasses, and sunscreen. Small choices, big difference at mile two.

Let effort lead, not pace

Heat and humidity make the same effort feel harder and your pace slower — that is completely normal and not a fitness problem. On hot days, run or train by effort, take walk breaks without guilt, and let the number on your watch be slower than usual. A smart hot-weather workout is one you recover from, not one that flattens you for two days.

Your hot-day checklist

• Workout planned for early morning or evening (not noon–3 p.m.)
• Water sipped all day, plus electrolytes for longer/harder efforts
• Light, breathable clothing + hat + sunscreen
• Effort-based, not pace-based — walk breaks welcome
• A plan to cool down after (shade, AC, cool shower)
• Listening to your body — dizzy or nauseous = stop

You do not have to choose between staying safe and staying consistent this summer. A few smart adjustments let you do both — and I am always here if you want help building a plan that fits the season. 💛