With high temps, outdoor cardio sessions can start to feel more challenging and that’s totally normal! There are 3 tips to train smart in the heat to keep your workouts safe and effective🔥 

✅ Dial back your expectations.

Focus on effort over numbers. That means going by RPE instead of chasing PRs. Your split times will likely be slower 1-3 min/mile slower than on cooler days. Training through the grind now is how you build resilience, efficiency, and mental toughenss that pays off in cooler temps and in fall races. 

✅ Hydrate ahead of time.

If you’re just sipping water during your run or workout, it’s already too late. Aim for 16–20 oz 1–2 hours before your session, and consider 500-1000mg of electrolytes if you’re training for >60 minutes.

✅ Train early or later in the evening if you can.

Best option: 5-7am before the sun gets strong or after 7pm. Try to avoid 10-6pm or move in itside on the treadmill if possible if that’s your only window. Breathable, light and loose clothing, sunscreen, and workout timing can make a huge difference! 

The heat might slow you down, but it doesn’t mean you’re losing fitness. In fact, training in hot conditions can boost your performance in the long run—just be smart about it.

Keep showing up, hydrate like it’s your job, and give yourself grace. You’ve got this 💪