It's getting hot. Whether you're in Tucson or elsewhere in the country, the days are hot and the humidity's kickin' in. While we runners love our routines, summertime running is a great time to change things up.

Seven Tips for Summer Training

1) Heat can kill -- so don't push yourself. It's OK to call it a day. Don't try to keep up with others, don't do "just one more." Step away and run another day.

2) Dress appropriately. Wear light-colored, loose-fitting clothing. Wear sunscreen. Wear a hat and sunglasses. Bring water. For longer runs, be sure to have salty snacks and electrolytes available.

3) Modify workouts. Rather than fight the heat, use it as inspiration to try different activities such as swimming or running in the pool. Don't have access to water? Ride a bike, or hit the gym for weights, elliptical, stairstepper, or the rowing machine.

4) Undertrain. All you need is 20-40 minutes of exercise to create a useful stress/adaptation response, so perhaps do a little bit less than you want to. Then do it again tomorrow. Continue to the end of time...

5) Don't stress about pace. Performance degradation in heat is real, perhaps as much as 10% when the temps hitting triple digits. Slow down, don't force yourself to run a certain pace.

6) If you must hit pace, go shorter. For example, if you're training for a fall marathon or some other time-based goal, instead of doing 5 mile repeats at marathon pace, do 8-10 half-miles at marathon pace and get fluids in between bouts.

7) Wake up early. Get the run done before the rising sun, or at least before it's high in the sky. (Or do the opposite: run in the evening or nighttime after the sun goes down -- remember for night running, be safe and wear reflective clothing.)

In sum, don't be afraid to shake things up this summer and embrace a training schedule that makes you safe and happy, not miserable.

Want more advice? Here is one of Tia's sample summer training schedules for a focused runner who is doing at least 15-20 miles a week.

For a more personalized summer training plan, contact

Randy and Tia Accetta

Run Tucson, Where the West Was Run!



We've got something for everyone: walk or run, from 5k to half-marathons, on roads and trails, flat and hilly

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Early-bird pricing through the end of July

Monday, September 4: SAR's 52nd Saguaro National Park Labor Day Run, including an 8-mile run and 5k run/walk inside the iconic Cactus Forest of the Saguaro National Park East at the base of the Rincon Mountains

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Sunday, September 10: TMC Tucson 10k and companion 5k Walk/Run, staged at Pima Community College West, with a course amongst the rolling paved roads of the Painted Hills at the Tucson Mountains

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Sunday, October 22: TMC A-Mountain Half-Marathon, 4-Mile Walk/Run, and 1-Miler, staged at the Mercado Annex at the the base of A-Mountain, with a course including the iconic A-Mountain and the speedy Santa Cruz Riverpath

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Saturday, November 4: Grand Canyon Trail Half-Marathon and 5k Run/Walk, staged in partnership with the Town of Tusayan, the gateway to the South Rim, with a beautiful trail course through the Kaibab Forest on the Coconino Plateau

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Saturday, November 18: First-Annual El Tour de Tucson 5k Run/Walk, flat and fast course staged in dynamic Downtown Tucson and produced in partnership with one of the most popular bicycling events in America

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For a detailed list of social and recreational road and mountain bike rides in the Tucson community, see Damion Alexander's list at To subscribe to the email list, email and put "ride list" in the subject heading.
How Do I Get Off This List? You can hit the "unsubscribe" button below or you can email us at
Who Sends These? Run Tucson ( is a local event production company for running/walking events in Southern Arizona. 

To promote our mission of making Tucson better through running, Run Tucson advocates for health & fitness, enhancing community engagement, and promoting the local economy. 

In addition, we make significant contributions to worthy charities, providing over $300,000 to local organizations over the years.

Our partners include the non-profit Southern Arizona Roadrunners, plus Tucson Medical Center and a host of local sponsors.

Why Am I on This List? You've participated in one of the events we've produced, either one of our charity running events in Arizona, or as part of Meet Me at Maynard's, Meet Me Wednesday's, Meet Me Downtown PHX.

For information about our events, the RRCA, and The Workout Group, contact Randy Accetta
(520) 991-0733
For information about in-person, online, or group coaching, contact contact Tia Accetta.
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