SGT 1ST CLASS ETHAN CASTLE
2-111th Aviation Regiment, Airfield Operations Battalion
Camp Blanding, Florida

As an avid runner for the past 20 years, there’s one thing I’ve learned: summer in most of our training areas isn’t messing around. We’re talking about scorching heat, relentless sun and humidity that makes it feel like you’re running in water, not just leaking it from your pores. As someone who still maintains a solid running schedule, I’ve had my share of close calls with heat exhaustion. With summer officially here, I want to share some hard-earned wisdom on tackling those long runs safely.

We push ourselves hard in the Army, and that’s a good thing. But pushing too hard without proper preparation and situational awareness can quickly lead to a preventable heat illness. Nobody wants to be sidelined, especially not when mission readiness is on the line. A long run in July or August isn't going to feel like a breezy spring morning. It’s going to be tough, but it can be done safely, and that process starts well before you lace up your running shoes.

Preparation is Key

We focus a lot on building mileage, which is important. But summer running requires a completely different kind of preparation. Think of it like prepping for a deployment. You don’t just focus on the tactical aspects; you also prep your body and mind for the environment.

• Acclimatization: This is critical. Don’t jump straight into long runs at peak heat. Gradually expose yourself to warmer temperatures over two to three weeks. Start with shorter runs during the hottest part of the day and slowly increase duration and intensity so your body can adjust to sweating efficiently.
• Hydration: Start hydrating days before a long run, not just the morning of. Carry water using a hydration pack, and don’t wait until you’re thirsty to drink — sip consistently. Use electrolyte drinks for longer efforts to replenish lost salt.
• Fuel up right: Focus on complex carbohydrates and avoid heavy, fatty foods before a run. Eat a light, digestible snack about an hour or two beforehand. During the run, consume about 100 calories of simple carbs for every hour of effort. Don’t wait until you hit the wall!
• Gear up appropriately: Wear light-colored, moisture-wicking clothing. Avoid cotton, which holds sweat and traps heat. Wear a hat or visor, sunglasses and always apply sunscreen.

Listen to Your Body

This is the phase where things can go south quickly if you're not paying attention to the warning signs.

• Pace yourself: Slow down! Your pace will naturally be slower in the heat. Don’t try to force your usual speed. Focus on your effort level instead.
• Know the signs: Learn to recognize heat cramps, heat exhaustion and heatstroke. Watch for muscle cramps, heavy sweating (or suddenly stopping sweating), dizziness, headache, nausea, confusion and a rapid pulse.
• Buddy up: Never run alone in extreme heat. A buddy allows you to monitor each other for signs of heat illness. We look out for each other in the Army, and that applies to physical training, too.
• Seek shade and cool down: Run in shaded areas when possible. Take short breaks in the shade if needed. If you feel overheated, pour water over your head, neck and wrists, or use a wet bandana to lower your core temperature.

Recovery is Just as Important

Don't think the work is done the second you cross the finish line. Proper recovery sets you up for the next training day.

• Cool down: Don’t stop abruptly. Walk for a few minutes to allow your heart rate to gradually return to normal.
• Rehydrate: Continue to drink fluids after your run to replenish exactly what you sweated out.
• Refuel: Eat a snack or meal containing a good mix of carbohydrates and protein to jumpstart muscle recovery.

Summer struggles pay big dividends with fall gains. By preparing properly, listening to your body and taking the necessary precautions, you can stay safe and maintain your fitness throughout the hottest months of the year.