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Training Tips

Expert running advice from NYRR coaches.


Benefits of summer Running

  • Cramps are more common on hot days. The best ways to avoid them are staying well hydrated and taking a mineral supplement that contains the electrolytes that are lost in sweat: calcium, magnesium, manganese, potassium and zinc.

  • On hot, humid days you’re getting training effects that are similar to those that you get at altitude: more capillaries, more red blood cells and more efficient energy-conservation skills.

  • Sprinters actually prefer heat: muscle injuries are less likely when you’re warm and loose. And the shorter the race, the less a runner is slowed down in hot weather. In summer conditions, consider track meets and road mile races rather than marathons.

Stuart Calderwood has coached runners of all levels, from beginners to Olympic Trials qualifiers, for more than 30 years. He currently coaches the Central Park contingent of NYRR Group Training.



  • Remember to Recover. As temps start to climb, our mileage tends to do the same. Recovery is an important part of your training, so take care to put as much energy into your recovery as you do your training, and your body will reward you with great performance at race time.

  • Did you hibernate all winter? As you get back into the game, remember to build your mileage up gradually. Start at your current mileage level, not where you left off, and keep the 10% rule in mind: increase your mileage no more than 10% each week to ensure you get back into the routine safely.

  • The warm sun may feel good after a long winter chill, but take care to protect your skin from those harmful UVA and UVB rays. Wear a sweat-proof, broad-spectrum sunscreen and sunglasses on your runs, and no matter where you are you’ll have it made in the shade.

Melanie Kann is a lead coach for NYRR’s Group and Virtual Training programs and has worked with thousands of runners through both platforms in preparation for races of varying distances all around the world.



  • Protect yourself from the potential health risks and annoyance of mosquitoes, ticks, and other insects on your warm-weather runs. Use an insect repellent that contains the synthetic active ingredient DEET or the natural ingredient oil of lemon eucalyptus (OLE) and check for ticks after running in areas where they are common.

  • Do not run outdoors during an electrical storm and stay inside until 30 minutes after the last sign of thunder or lightning. If you get caught in a storm, seek shelter in a building or car (not under a tree). As a last resort if no nearby shelter is available, sit or squat until lightning passes.

  • Need to do long runs in summer for an early fall marathon? Remember that the body takes 10-14 days to acclimate to warm, humid weather, so ramp up your long-run distance gradually and listen to your body. Never force yourself to complete a run or stick to a goal pace if you feel weak, dizzy or disoriented.

Gordon Bakoulis is an 8-time NYRR Fred Lebow Runner of the Year, and twice finished among the top 10 women in the New York City Marathon.



  • One of the many benefits to training during the warmer weather months, is that there’s more daylight available. This means you can run with better visibility both before and/or after the typical working hours. This allows you to run without the stress that comes with attempting to fit your run in around the limited window of daylight that we oftentimes face during the colder months.

  • Another benefit is that if you find the temperature to be too hot, you can opt to run earlier in the morning in order to escape potential high heat and humidity.

  • Lastly, warm weather running — unlike cold weather running - means that you can run feeling lighter and free from a lot of layers. Coming from the colder months, this will feel like a literal and metaphorical weight off your shoulders. Still, for those warmer and sunnier days, make sure to wear moisture-wicking synthetic material. Opt for lighter colors as they’ll reflect the heat better than darker ones which absorb the heat. A running hat or visor can also come in handy when running in those hotter months.

Roberto Mandje is an Olympic distance runner, a fitness model, and the Manager of Runner Training, Education and Products at NYRR.

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