Stay Cool & Train Smart this Summer
- Dr Jess Klain
- Jul 17
- 4 min read
Summer in Denver is the best. But the last few weeks, the sun has been beating down and the temperatures are high which means exercising, both indoors and outdoors, can become more taxing on the body. Without adjusting your exercise routine for the seasonal changes, the heat can lead to reduced recovery, increased soreness and gut symptoms, and poor performance. Let’s talk about how to train smarter during these hot summer months while keeping your level of fitness, fun, and goals in mind.
1. Time It Right
The most straightforward tip? Avoid peak heat in the middle of the day. Aim to train early in the morning or later in the evening when temperatures are cooler and the sun is less intense. Your body will thank you, and you’ll reduce your risk of heat exhaustion.
2. Hydrate Like It's Your Job
Hydration isn't just about drinking water during your workout but also throughout the day. In the summer, we lose more fluids through sweat, especially at altitude in Denver. Add electrolytes (my favorite is LMNT and Nuun) to your water if you're doing longer or more intense sessions. Pro tip: if you're feeling thirsty, you're already mildly dehydrated.
3. Cool the Core
Pre-cool your body before your workout by drinking a cold beverage or use a cool towel on your neck and wrists. Afterward, ice packs or a cold shower can reduce inflammation and aid recovery.
If you're feeling really brave, try a cold plunge! Read about the research backed evidence getting into an ice bath after an activity to help reduce inflammation and increase recovery.
4. Adjust Your Expectations (and Intensity)
Performance is negatively affected by the heat so modifying your goals and paces is essential. Your heart rate may rise faster and stay elevated longer in the heat which means your normal pace or weights might feel harder. Listen to your body and work at an intensity that feels sustainable, not totally draining.
Use this online calculator to help guide your workouts in heat.
5. Dress for It
Wear light-colored, moisture-wicking fabrics and avoid cotton, which traps heat and sweat. Don’t forget a hat, sunglasses and sunscreen if you’re outdoors.
My favorite zinc based sunscreen on Amazon.
6. Use Recovery to Your Advantage
Summer is the perfect time to incorporate recovery-focused practices. If you're sore or drained, services like dry needling, infrared therapy, or a musculoskeletal wellness check-in can keep your body balanced.
7. Watch for Signs of Heat Illness
Know the early signs of overheating: dizziness, headache, nausea, muscle cramping, and confusion. These symptoms mean it's time to stop, cool down, and rest.
Leadville Silver Rush 15: Grit & Growth
At 10,154 feet, Leadville is a well known town for trail races. Last weekend, the 15.7 mile Silver Rush race was a bit out of my comfort zone. Even though I adjusted for the heat, as discussed above, I miscalculated my personal need for electrolytes and suffered from calf cramps through the 2nd half of the race. Luckily, I packed some extra fuel in my running vest and was able power through and finish strong enough to hold onto 4th place.
What helped me succeed?
Smart strength work: Focused on glutes, hamstrings, and single-leg control.
Recovery tools: Dry needling, mobility work, and strategic rest days.
Mindset: Recognizing the cues my body was giving me during training and on race day helped me make good decisions about pacing and fueling mid-race.
Transitioning to Road Running: Berlin, Here I Come
Now, I’m building toward the Berlin Marathon, my 5th marathon and 4th World Major marathon! Berlin is a race known for its fast times and flat course, which may sound easier than trail running, but don’t be fooled. Marathon training is repetitive and is higher-impact in nature, bringing a whole new set of mental and physical demands.
Here’s how I’m making the transition:
Rebuilding My Stride
After the uneven terrain of Leadville, I’m focusing on smooth, efficient gait mechanics. I’ve started filming my runs, analyzing my cadence and form, and doing drills to create more symmetrical loading through the hips and knees.
Mobility + Stability = Power
Trail running requires a different kind of hip and ankle mobility than road running. I’m shifting my strength program to include more hip strength, pelvic stability, and core work for long, repetitive miles.
Volume with Recovery
Marathon training means more mileage, which also means more time spent in recovery. I’m scheduling regular dry needling, manual therapy and massage, and yoga to stay mobile and aid in recovery.
Sleep & Nutrition
Between training, running a business, and real life, nervous system regulation is crucial and sleep and nutrients are the key. Maintaining a high quality diet and a regular sleep schedule helps me stay in it for the long haul.
Being Comfortable with Being Uncomfortable
During a big training cycle, it is not uncommon to feel physically and/or mentally uncomfortable during or after exercise. But it is essential to recognize the difference between discomfort vs. pain vs. fatigue and how to address each of those accordingly to ensure proper recover and overall success.
Take a look at my Berlin marathon specific training plan:
Let’s Train Smarter, Together
Physio Yoga & Wellness offers tailored sessions for all people. Whether you're rehabbing an injury, building a custom strength plan, or just trying to be active and pain-free, PYW can help. I bring everything I’ve learned from my own journey into our sessions so you can reach your goals with confidence.
Book a run analysis, strength check-in, or recovery session today: physioyogaandwellness.com
And if you see me out logging those long flat miles around Denver this summer…say hi!
Dr Jessica Klain PT, DPT, COMT, CSCS, OCS, CNPT
Board Certified Orthopedic Clinical Specialist (OCS)
Certified Strength and Conditioning Specialist (CSCS)
Certified Orthopedic Manual Therapist (COMT)
Certified Nutritional Physical Therapist (CNPT)
Certified Vestibular Specialist
Certified Concussion Specialist
Trigger Point Dry Needling Certified, L1&2
Certified Yoga Teacher
University of Florida, Doctorate in Physical Therapy (2009)
The Ohio State University, Bachelor of Science in Biology (2006)
Call/text: 720-295-0060Â Â
Physio, Yoga & Wellness is located in Denver, Colorado in the Santa Fe Arts District. We're helping active people in Denver (and beyond!) recover from injury, reduce pain, and optimize health.