Session 9: Coping with Humidity

How we can grow and prosper during our summer runs

Hello everyone!

Welcome to those who are new and thank you to those who’ve come back!

Summer is smacking us in the face with a 1-2 punch and it is still only June. We have big plans this fall and to do our best, we have to put in serious work. But for those of us in the Garden State, things are a bit different than say up in Michigan or Maine.

We have humidity. The wet blanket to our running goals.

This week, I wrote about the 10 tips we MUST think about in order to have a good summer of running. I think it’s super important for runners to be aware of these 10 tips, but more so for our health. I already have seen numerous NJ runners “brag” about their midday workouts. IT IS NOT SAFE.

We have to get out of the mindset that “what doesn’t kill me will make me stronger” because I’m telling you, high heat and oppressive humidity is not safe, doesn’t make for a good run, and can leave us in a deep dark hole.

Here are some of the main takeaways from the blog article:

1 - avoid the hot sun. If you’re out after 8 am or before 7 pm, you’re going to have a tough run.

2 - Plan ahead: find that shaded loop, use trails, run by water/water fountains and wear light and reflective colors.

3 - adjust your run goals. The heat and humidity will zap your energy, leaving you feeling like a hapless, pathetic fool. Go slow, chill on the pace, and build your fitness slowly.

Big Events this Weekend:

  • Pop Up Mile (July 18th @ Cinnaminson HS). Race starts at 7:30. Details here.

  • Speed Sessions (details and link below) —>

Cherry Hill/Marlton:

June 30th 8:00-9:30 AM - Cherokee HS- Running Technique
July 3rd - PM 6:30-8:00 PM - Cherry Hill East HS - Acceleration
July 6th - AM 8:00-9:30 AM - Cherokee HS - Plyometrics
July 19th - PM 6:30-8:00 PM - Cherry Hill East HS - Force
July 21st - AM 8:00-9:30 AM - Cherokee HS - Agility
July 25th - PM 6:30-8:00 PM - Cherry Hill East HS- Power

Track Academy: 2 weeks of small group instruction for 3rd through 8th grade track and field athletes in the Cinnaminson area.

What’s Got My Attention:

Article: Vienna to host Eliud Kipchoge’s attempt at breaking 2 hours in the marathon

Vid: Running form tips from a pro runner

Book: A Love Story, by Jen A. Miller

Quote of the Day:

“‘Easy’ doesn’t build character.”

Connect with me:

I’m on Instagram

I’m on Facebook

I’m on Twitter

Here’s my blog

Thanks for following along in the journey! Have something you’d like to add? Have suggestions or comments? Email me:

If this resonates with you, I would love it if you could share it.