We are deep into summer here in Texas (we start early, folks; the heat gets turned on in May), and I am in the midst of my annual summer struggle to stay consistent with running as temperatures rise. Can you relate?
One great thing about running, other than all its physical benefits, is that it gives me time to just think. I was freaking out a bit because this blog publish date was nearing, and I still hadn’t written anything. But running, with the repetitive motions and the time away from my phone, allowed my mind to just wander. Maybe it drifted a little too far into the suffering side (remember, it's hot out there), and the idea for this blog post was born.
We’ve all heard of the five stages of grief (Denial, Anger, Bargaining, Depression, Acceptance), and while I definitely don’t intend to minimize or trivialize what people experience with actual grief, it occurred to me that as summer runners, we go through similar stages. It seems to me that I have to relearn these lessons every year. How quickly we forget the hard earned lessons of summer running the moment those comfortable, cooler temperatures arrive in the fall and winter.
Denial
Maybe it’s summer running amnesia, high ambition, or flat-out stubbornness, but you leave the house ready to tackle your normal run in 80-degree sunshine. You're fueled by the idea that if you just drink enough water, stick to the shady side of the street, and dress light, you won't even notice that the "feels-like" temperature is pushing 90. Of course, this plan backfires 100% of the time.
The main issue here is ignoring both environmental and physical cues. The truth is, running in the heat is physically harder because your body is pulling blood flow away from the muscles and towards the skin to cool itself down. Your heart rate spikes and slower paces feel like a hard effort, but that doesn't mean you are losing fitness. In fact, because summer running forces your body to work so much harder, you're getting a new training stimulus at slower paces. Summer pacing benefits fall racing!
Anger
Maybe it’s the humidity, the fact that your clothes are soaking wet, or that your legs feel heavier with each step, but by mile two, your internal monologue has turned ugly. Perhaps "angry" is a strong word, but you’re definitely mad at the sun right now.
This frustration stems from a mismatch between expectations and reality. Give yourself permission to feel annoyed, but remember that any perceived performance declines are just your body doing its job exactly as it should: protecting you from overheating. Remembering to be grateful to your body for working so hard to keep you cool (and alive) can sometimes help you give yourself some grace.
Bargaining
If I run at 5 AM, I’ll have ice cream later, or if I jog the flats, I'll walk the hills. This is the stage where you might start making desperate deals: If you just give me a cloud, a breeze, or a raindrop right now, I promise I’ll never complain about cold weather again! (As if). Of course, the weather doesn't negotiate.
The benefit here is that you are finally willing to modify your plan. Adding walk breaks or changing your schedule is exactly how you sustain the season. But be sure to make a fair trade, if waking up at 5 AM cuts your sleep down to five or six hours, you may be creating new problems from the lack of sleep, which can affect your performance and recovery.
Depression
This stage usually kicks in around September. It’s still really hot here, and the heat starts to feel like it will never end. You start thinking, like, seriously? I’m never going to PR again. My glory days are behind me; why do I even do this?
This is where self-compassion can really help. Beating ourselves up for any reason, whether it's missing workouts, lackluster performances, or not measuring up to our past selves, is wholly unproductive. With so many things out of our control in the summer, the one thing we can control is how we talk to ourselves. Behavior change science is pretty clear on this: we get better results when we celebrate ourselves for what we do, rather than beat ourselves up for what we don’t.
Acceptance
The faster we get to this stage, the better! This is the realization that it is hot, that things are going to feel harder, that performance may seem to slow down, and being totally ok with it. Build in water stops, walk breaks, earlier start times, and run by effort rather than pace. This is when you stop fighting summer and start working with it. Then, when the first temperature drop of fall blows in, you’ll be flying!
Of course, all of this is a bit tongue-in-cheek. Yes, running in the summer can feel brutal at times, but we ultimately do it because we love it. If the heat gets to be too much, remember that treadmills, gym workouts, swimming, and indoor cycling are all great options to keep your cardio fitness up until the weather breaks. There are no rules here except to stay safe, have fun, and just do your best.
Do you run outside in the summer months, or are you smart? haha.
Lea
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Lea Genders is a board-certified health coach, personal trainer, and workplace wellness consultant based in Fort Worth, TX. She offers corporate wellness programs for employee health and productivity, as well as in-person and virtual training / coaching for individuals worldwide. Her blog shares expert guidance on strength training, running, and sustainable nutrition @fortworth_trainer
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Is it just me, or does summer running amnesia hit every single year? Here we are re-learning those summer running lessons again. If you've ever found yourself bargaining for a breeze or wondering if your PR days are officially behind you, this one is for you. A tongue-in-cheek look at the 5 stages of summer running grief, and a gentle reminder of how to work with the heat instead of fighting it.