It's that time of the year again! The temperature is gradually going up and being a fitness freak, we refuse to let the weather stop us from getting our workouts on.  If you love being outside and the sun is your friend. . .here are a few things to keep you cool and HEY. . .do NOT forget the sunscreen!  Don't get burned out there!

Here are a few tricks that can help you get through hot training sessions.  In the meantime, stay hydrated and listen to your body when it is time to slow down or simply stop.

"Miami Ice": When the temperature is extremely high and you have to get through your training run or competition you can take a thin wet sponge, place some ice cubes on top and then place your running cap over both. As the ice melts into the sponge, it can create a cool spot on your head and a nice trickle of water running down your neck! This worked well at the "Iron Girls 10K" in Delmar, CA!

"The Tucson Cold Cap": You can also keep your head cool in the extreme heat by soaking a baseball cap in water, put it in the fridge for at least 30 minutes or overnight before a morning run! This will keep your head and body nice an cool for those hot desert runs!

"The Badwater Bandanna": Lay a bandanna out in a diamond shape. Place a row of ice cubes in a horizontal line, just below one tip of the bandanna. The fill it up "like a burrito" and tie it around your neck. This is the great way to keep runners cool and it feels wonderful!

"SWIMMING": As many of you know swimming can be a great alternative to running or strength training.  The water is cool, the resistance is all around you and if you get a few laps in, you are good to go! 

"SPRINKLERS":   If you are lucky enough to have a large grassy area and a couple of sprinklers, this is a fun and great way to get in shape as well.  Grab a few of your friends, turn on the sprinklers and do strides, jumping jacks and body weight exercise right there in your yard while the sprinkles go back and forth. . .keeping you cool and making your workout fun! This applies to those NOT living in California due to the drought.

Get creative this summer and invite others to join you! Exercise and running should not be a chore, it should be fun! Have a good one! As, always. . . 


Nicol Hodges

Nicol Hodges aka "Nic" is fitness professional (NASM, CPT/PES) and product designer living in San Diego, CA. Nicol's athletic background started in her hometown of St. Charles, MO where she earned her 400m state ranking 3 years in a row. Later, at the University of MO, Columbia she earned 8-Big 12 Track and Field titles and a championship title. Nicol currently continues her love for running by competing in local and national running events.