6 Ways to Stay Motivated During the Heat

In the dead of summer, running- or working out in general- can be a struggle to say the least. Getting out to fight the heat and humidity, especially when the sun is beating down can be a big ask. Running, cycling, hiking, paddling, swimming, or any other outdoor activity is that much harder in the heat. In fact, at times, even indoor workouts at home, at the gym or in the pool can be a struggle when the temperature is high and the motivation is low. 

So what can we do to stay motivated to run (or exercise in any fashion) during the peak of summer? That was a question asked of me by one of my runners earlier in the month, as she was struggling to find the desire to get out and run in the heat. Here’s 6 suggestions I gave her to help keep her motivated: 

• New gear - For some, nothing seems to motivate people like a brand new pair of running shoes, new workout attire, or a new set of wireless headphones. Sometimes, using that new gear for the first time is just the shot in the arm we need to get off the couch and get that workout done, heat or no heat. 
• Run with friends - Most of us are a bit more motivated when we workout alongside friends. Running with a group or a friend,  particularly on a hard day (track workouts, long runs, etc.) can be just the thing to get you out the door. 
• Switch up what you listen to - I personally rarely listen to anything when I run. However, when I’m at the gym, I’ve always got a podcast playing. Many times my desire to listen to the podcast has trumped my desire to strength train, and the podcast has got me into the gym. Other runners swear that listening to music gets them through long runs and studies actually show that listening to upbeat music can improve performance during hard effort runs. 
• Try a new route - One thing that’s helped me many times over is changing up my run routine by switching the route. Sometimes that involves simply changing direction of your normal long run; other times it’s driving to another trail or route completely different. After running the same route over and over, a switch can be just the thing to get me excited to run. 
• Sign up for a race or other competition - Nothing motivates runners like a race! And the same principle holds true for other aspects of health and fitness- competition usually motivates us to achieve more than we would on our own. Choosing a small, local race to keep you engaged through the hot summer months is a good way to ensure you stay on track with your training. 
• New workout - Changing up the workout routine can be a great way to inspire us to push a little bit harder. Maybe try an interval-based run, or some track repeats. Or, head to the gym and instead of the same ole ‘treadmill and machines’ routine, ask for a complimentary session from a qualified trainer or coach. Perhaps hill running or a trying a structured run plan is just the thing to keep us going. 

Whatever you do to stay motivated, keep it up! And if you’re having some trouble finding the energy or motivation to get out - especially in this heat- give a few of these suggestions a try. Find that one that will get you back on track; whether that be an actual track, or your fitness journey.