Running outside in the summer can be brutal but also helpful for training purposes. I have found certain products to help alleviate this. 

1.  Quality, sweat-proof sunscreen. Sunscreen is a necessity when running outside anytime of the year. It's important to find one that is sweat proof when you're running (not all are equal). Some claim to be sweat-proof when they are far from it. 
2. Hair UV Protective Spray- Most people forget about this but if you protect your skin shouldn't you be protecting your hair too? Think about how dried out your hair can get with constant exposure to the harsh, summer sun. There are a lot of brands out there ranging from drug store to salon quality that can do the trick. 
3. Electrolyte water- I am not a big fan of sugary, sports drinks. The sugar can upset my stomach, and I don't find the need for all those extra calories. I prefer to drink just water with added electrolytes. When you sweat, you lose these, and it's important to replace them after an outdoor workout. It's also important to hydrate before running as well. 
4. Lightweight Clothes- There are so many options out there for clothing even including some with UV protection add. Find something light weight that is comfortable to you when you are running in the heat. ​

It's most important to keep yourself safe during these workouts because the heat and humidity can be fierce out there. Happy summer running! 

A big part of my training is running outside in the middle of the day when it's the hottest and most humid. I make sure to take precautions (included but not limited to pre-hydration, sunscreen, hair UV protection, pre-run snack). Since the bulk of my workouts are inside these days, I make sure to make time for the outdoor runs. Admittingly I used to love running outside more than I do now. I never thought I would be the one to say this, but I have fallen in love with running on the gym treadmills. It's easier to figure out pacing and is just more convenient since the gym is so close to my house. Regardless, running outside is more of a chore than it used to be. Most of my speed work is on treadmills lately. I'm slowly getting back into more, strong outdoor running.

​With that in mind, both days this weekend I had two great 4-mile runs outdoors. I tried to keep my splits even, and my with each run outside I feel like my confidence for outdoor running goes up. 
 I felt pretty good after considering the conditions and made sure to drink electrolyte water and eat some protein. I firmly believe that this training will help me during my races. 
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