Beat the Heat: Workouts for When It’s Just Too Hot Outside

If you’re reading this when we published, you’re well aware we’ve got more than just a few weeks of hot weather in the forecast. As temperatures stay on the toasty side, many of us may struggle to maintain our running routine. The heat can make outdoor running not just uncomfortable, but potentially dangerous for some folks.
No matter what your reasons for seeking an alternative workout, there are plenty of ways to stay – or get on a schedule – that’ll have you on target for fall. Check out a couple we like to add to our workout week!
Indoor Treadmill Intervals
If you can stand running in one place, treadmill workouts can be highly effective for maintaining or even building cardio fitness. Here are some specific workouts to try:
– Hill intervals: Set the treadmill incline to 4-8% and alternate between 1-minute uphill runs and 1-minute recovery jogs at 0% incline. Repeat for 20-30 minutes.
– Speed work: After a 10-minute warm-up, alternate between 30 seconds at your 5K race pace and 90 seconds of easy jogging. Repeat 8-10 times, then cool down.
– Tempo runs: Maintain a “comfortably hard” pace (about 80% of max effort) for 20-30 minutes after a proper warm-up.
Pro tip: Use a fan and stay well-hydrated to prevent overheating.

Pool Running
This may give some runners the post-injury recovery vibes, but water workouts provide excellent resistance while keeping you cool. Try these variations:
– Deep water running: Wear a flotation belt and mimic your running form in deep water. Start with 20-30 minutes and gradually increase duration.
– Shallow water running: In waist-deep water, run from one end of the pool to the other. Focus on high knees and powerful arm movements.
– Aqua jogging intervals: Alternate between 1 minute of hard effort and 1 minute of easy effort for 20-30 minutes.
Remember to maintain good form: keep your body upright, hands cupped, and engage your core.
Low-Impact Cross-Training
These activities maintain running fitness using machines that you can generally find in most gyms or fitness centers:
– Cycling: Try a 45-minute session alternating between 5 minutes at a moderate pace and 2 minutes at a high intensity.
– Elliptical machine: Mimic running workouts by including intervals and resistance changes. A 30-45 minute session can be very effective.
– Rowing: Start with a 5-minute warm-up, then do 4 sets of 5-minute intervals at a challenging pace, with 2-minute rest periods between sets.
These exercises engage different muscle groups, which can help prevent common overuse injuries.

High-Intensity Interval Training (HIIT)
No pool, no fitness center? No worries. You can rock a HIIT workout to boost cardio fitness – fast. Here’s a sample 20-minute workout:
– Warm up for 5 minutes (think: jumping jacks, high knees, running in place, etc.
– Perform each of the exercises below for 40 seconds, followed by 20 seconds of rest:
1. Burpees
2. Mountain climbers
3. Jump squats
4. High knees
5. Plank jacks
– Repeat the circuit 3 times
– Cool down for 5 minutes
Pro tip: focus on proper form to prevent injury, and modify exercises as needed.
Stair Climbing
Stair climbing provides an excellent cardio workout, and strengthens leg muscles. Try these workouts:
– On a stair machine: After a 5-minute warm-up, alternate between 1 minute at a challenging pace and 1 minute at an easy pace. Repeat for 20-30 minutes.
– In a building or at your apartment complex: Find a stairwell with 2 to 5 floors. Run up at a challenging pace, then walk down to recover. Repeat 5-10 times.
– Mix it up: Every other rep, do 10 squat jumps or lunges to add intensity and variety.
Pro tip: Remember to land softly on your midfoot or forefoot to reduce impact on your joints.

Dr. Keith Anderson is medical director of the Novant Health Charlotte Marathon. He’s also an experienced runner, multisport athlete, Ironman™ finisher, and a family medicine and sports medicine physician at Novant Health. He says one of the keys to exercising in this weather is making sure you’re well-hydrated before your workout. Translation: make sure you’re drinking plenty of liquids every day, and drinking another bottle or two of water or Gatorade the day before a big workout.
For all these workouts, it’s crucial to start with a proper warm-up, and listen to your body during your workout. If you’re new to any of these exercises, start slowly and gradually increase intensity and duration. While these are great alternatives to running in hot weather, they can also be valuable additions to your regular training routine for improved overall fitness and performance.
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