Tips for hot-weather running with Coach Kim Galus

Summer is drawing to a close, but hot weather is lingering in Saskatoon, with temperatures in the mid-20s forecasted for the rest of the week.

For those gearing up for fall races — including the GMS Queen City Marathon on Sept. 8, the Race Against Racism on Sept. 21 and the SRRA River Run on Sept. 29 — it’s important that runners remain cognizant of the heat and train accordingly.

The week, the Brainsport Times spoke with Kim Galus, coach of Brainsport’s learn-to-run five kilometre program, which wrapped up this week.

Galus has worked at Brainsport for five years and is leaving the store at the end of the month when she moves to Regina to complete her last year of the University of Saskatchewan’s nutrition and dietetics program.

Before hitting the road, she shared some advice with the Brainsport Times about running in the heat.

1. Try to avoid running in the middle of the day when it’s hottest. Especially as we get closer to fall, mornings and evenings offer cooler times to get moving. “I always choose the morning so that I know I won’t find excuses,” Galus says.

2. When it’s hot, you sweat and lose fluids. That means it’s important to stay hydrated. Drink both before and after your run. “If you’re running early in the morning, try drinking a glass of water as you’re getting your running gear together,” Galus advises.

3. Manage your expectations. “Don’t worry about your pace. Running in the heat is more difficult so your normal pace may feel more difficult,” Galus says. “Focus on the effort level instead of trying to hit a certain pace.”

Finally — enjoy the heat while it lasts. Before too long, you’ll be training in the snow and cold.