It will only be a couple of months before the weather cools down, and it will be easier to run longer distances and faster times.

But in the meantime, it is still a little harder for a runner to do those good training runs when the temperature is up there and the humidity is still at times like a sauna bath outside. This is a good opportunity to try some cross training, with the main purpose to improve and actually be a better runner afterwards.

Maybe twice a week, instead of a daily run, try to do some other forms of exercise to improve your running. The easiest is to mention is bike riding. Whether you try a mountain bike around town and up some of the hills for some gassers to build your aerobic capacity and develop the quadriceps muscle in the leg to get some added strength, or take a road bike out for an extended ride some morning instead of a long run, it is much easier to ride a road bike out in the country for a couple of hours and keep that heart rate up in a training zone than it is to try and run for two hours. Riding a bike helps the pounding on the feet and knees, and at the same time will benefit the aerobic endurance, so that when you start back to running you are in good shape.

Swimming is also good for aerobic conditioning, as well as for keeping the muscles supple and strengthening the shoulder and arm muscles. You can do a free style or breast stroke to improve breath control, and at the same time get that heart rate in the training zone. You can float on your back for a rest time after swimming a few laps hard, the same way you would do intervals on a track. It helps if you are a good swimmer with efficient strokes, but if you are swimming to get a workout, any stroke will do. The San Marcos Activity Center has a lap pool to use and various floating devices to use if you want to isolate the arms or legs only. And if all else fails, the San Marcos River is about the best place to swim upstream there is. Swimming upstream is almost the equivalent to running on a treadmill in your home or at a gym; great workout.

There is always the treadmill to substitute for the running outside when the temperature is too hot, as most homes or gyms have air conditioning, and that makes it easier to run longer and harder when it is cool surroundings.

Running on a treadmill is not quite the equal of running on a non-moving pavement; and it often surprises runners how much harder it is to run on the ground that needs a push-off from the leg muscles versus a surface that is moving, and you just have to keep your feet on the move after running on a treadmill. The main benefit is the exercise is the same as running; and the fact that it is cooler and you can run for a longer time lets you keep that heart rate at a training level for a longer time.

There is much to be said about lifting weights for runners also. Adding resistance develops muscle strength and can be specialized to improve leg strength, arm strength, chest or back strength and shoulder strength. Remember you are lifting to improve the muscles for running, and not a bodybuilding or powerlifting meet. You are an athlete lifting to improve your performance in running. Good leg strength is always a plus and it is always an advantage to have some arm and shoulder strength to go along with the increased strength in the legs. Back exercises help keep the shoulders back and aid in being able to run in an erect posture, and not slouched over or leaning forward when you start to get tired on a run. Toe raise exercises help prevent the negative force when the weight of the body causes the heel of the foot to drop and thus lose force on the push-off.

Strong plantar flexion (pointing the toes downward) helps give a good push-off when going up hills and can add a little distance to your stride length, which, if you keep up your stride rate, results in a faster pace. Taking a few yoga sessions will increase your flexibility and give you a good workout at the same time. Pilates class will also be beneficial for improving a runner’s posture; and that in turn results in a better running technique.

Running is still the main workout most days; but during the hot and humid weather, a couple of days trying some of these other forms of exercise can really be a benefit to your running, and when fall racing season comes around, you will be ready.