5 Tips to Survive Summer Exercise


I know I keep saying this, but today was definitely the hottest run yet!!!

Four miles of sweat-dripping, sun-blazing, breeze-missing heat. Brutes. On the plus side, I was temporarily distracted from my sticky situation when I almost ran into a massive deer on the trail! Literally, almost ran into it! I looked up around mile 3 and realized I was rapidly closing a 20 foot gap between myself and a big, brown-eyed one…and it wasn’t moving.

Apparently he/she/it didn’t hear me coming, and I wasn’t about to get hooved, so I started clapping like a mad woman. Mad, but effective. Off he/she/it went into the woods! :D

At any rate, 36 minutes later I made it home alive thanks to a couple of my fool-proof rules for surviving summertime exercise:

1. Hydrate. Be sure to drink plenty of fluids after a hot run, but, more importantly in my opinion, make sure to drink plenty before you run! I aim to drink at least 100oz of water throughout the day before a run in the summertime heat. This may be too much, or too little, for you, but for me it’s generally good.

Tip: If you don’t have a camelbak but need/want to run with water, fill a squeezable, plastic bottle that Target/Walgreens/etc sells to put your shampoo in when you travel, with water! It’s usually around 3-4 oz and perfect for a quick, hydrating sip on the run.

2. Dress properly. I can absolutely tell the difference in my performance when I run in a sleeveless tank top versus a high-neck, sleeved shirt (aka a t-shirt). You don’t need a fancy one – I wear the $6 ribbed ones from Old Navy. I stay SO much cooler when my neck and chest can breathe!

3. Remember your form. I tend to slouch and drop my head and neck when it’s super hot out, or I’m really tired during a run. This actually makes it harder to breathe, so I aim to keep my chest up and my gaze 20-30 yards ahead of me at all times.

4. Go for the gold. When it starts to get really tough, I calculate the time and/or distance I have left. Then I start repeating to myself “anybody can run for xyz minutes, or xyz miles – this is no sweat!” As I’ve often said, running is 90% mental, so giving yourself a little pep talk during a particularly hard run always helps me get through it. 

5. Be smart. If you feel too exhausted to go on, or start to feel dizzy or lightheaded – STOP. There’s a time and a place to push yourself physically, but it’s generally not in the unforgiving summer sun.

With that – go! Show summer who’s boss! 8)

After I placed myself under an ice cold shower, I showed dinner who was boss! Well…I guess Ben did!




This time HE braved the heat to grill us some Mignon Burgers!


Juicy hamburger laced with all kinds of spices and cheese. So.freaking.good. Locals – hit up Hy-Vee to snag these pups up!


Steamed Corn.


Ok this was my contribution. Four minutes in the microwave. Super difficult. ;)


Cherries! Ok, my contribution as well. I didn’t get a chance to eat these this afternoon, so I halved & pitted them for a sweet spot in our dinners.


I wonder what these would taste like dipped in chocolate…???


Delish and a good refueling dinner. :)


Bachelorette tonight – my fave! Who will get kicked off? I say The Weatherman. Last week’s rose was a total pity rose. Come on Ali!!!

Good night!


What’s your cutoff temperature for exercising outside in the summer?

I’d say 93. That’s just stupid hot.

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  1. Elizabeth 06.14.2010

    Do you use a cherry pitter? I got one this weekend and it literally changed my life! SO worth the money!

  2. Lindsay 06.14.2010

    You always have the most interesting things happen to you! A deer? Like, seriously? haha.
    And I liked your use of the term “stupid hot”. I laughed out loud!

  3. Jenna 06.14.2010

    I’m a wimp, my cutoff is about 85!

    I HOPE Kasey gets kicked off, the 1-1 date was a bit too painful.

  4. Corinne 06.14.2010

    the general rule of temp is to add 20 degrees to the actual temp to get a “feels like” temperature. i do NOT go over 90 … thats like 110 degrees! UGH! too hot.

  5. Over 90 is a bit much for me, I’m a wimp!

  6. I say 90. A deer? I would have been scared!

  7. Those are great tips! I am going to pay particular attention to my posture tomorrow!

  8. Elyse 06.14.2010

    Those burgers look amazing!! We decided to go to a local hot spot tonight called Ra (raw) for some sushi. Yum! Then we made a pit stop on the way home for vanilla soft serve. For some reason I always crave that after I eat sushi or a tomato based sauce. Strange? Anyways, your story about the deer cracked me up. You were pretty brave to keep running towards it! I think I would have been too scared and turned around in the opposite direction!

  9. Emily 06.14.2010

    Good workout tips! It seems like I can come up with an excuse for every season, but it’s important to know the line between an excuse and a legitimate time to scale back!

  10. Daisy 06.14.2010

    hahaha yep, weatherman has GOT to go. we shall seeeee. does that mean you feel bad for Justin? who do you like? Frank? Roberto? I have a soft spot for the guy from cape cod (grew up there)….

  11. AmyLou 06.14.2010

    Your burgers look fantastic!! Yummmy!!!!!

    This summer is going to be steamyyyyyy. I think the humidity is here to stay. We were spoiled last year!

    I’m a wimp. I don’t exercise outside if I can potentially sweat just standing there. When it’s super-duper humid, that puts it around 80ish. If it’s dry, then closer to 90.

  12. Great running tips! I really struggle in the heat :( But I haven’t worked out my cut off point yet…probably about 10 degrees :p

  13. Lauren 06.15.2010

    I definitely thinking staying hydrated is key during summer runs. I often forget to keep drinking but when I do, it’s amazing how much I improve during the hot runs! :)

  14. Maura 06.15.2010

    I’m loving Kirk & Chris L right now. Kirk is adorable and Chris is from Mass so obviously I have to root for the home team ;)

  15. Marina 06.15.2010

    I went on a run this morning, before it was too hot. I usually do that, wake up early, so that I can get my workout done before the heat.

  16. Ashley 06.15.2010

    It was 98* here yesterday! An absolute scorcher! I am so happy that Ali voted off the weatherman! Kasey was getting on my nerves big time last night too, enough with the singing!

    I love Chris L. And Frank! :).

    Your dinner looks yum! We had burgers the other night stuffed with cheese & hot sauce! Yum!

  17. a deer? haha
    Dinner looks like summer and so good!
    I am NOT a fan of running in the eat AT ALL- would rather run in the freezing cold! It really effects my speed and mental willingness to continue. I am not a fan of the heat and would even say 80 is my max. I would rather wait until later in the evening or early in the morning.

  18. Amber 06.15.2010

    I had to laugh picturing you running toward a deer and clapping your hands wildly. So funny! I think above 80 degrees is too hot to run outside. Warm weather and I aren’t friends since I had a baby. I have no idea what that is all about. It takes me FOREVER to cool down after a workout. :(

  19. […] also happy to report that I steered clear of any large wildlife on the trail this afternoon, although I did witness a domestic disturbance between a male and […]

  20. […] This post was mentioned on Twitter by Kristin, NickFit Athletics. NickFit Athletics said: 5 Tips to Survive Summer Exercise | Iowa Girl Eats http://bit.ly/ca4i2a […]

  21. Great Summer Working Out Tips!!! =) I wear Old Navy Tank Tops too in the HOT Florida Sun and they work great. And, I love the shampoo bottle as a water bottle for summer runs, great idea, as I don’t have a camelback and don’t want to carry a full size bottle.

  22. […] I would work out outside until the thermometer read 93 degrees. That’s when it reached the level of stupid hot. […]

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