How to train in the summer to reach the finish line strong
Barcelona , July 2025 – Summer doesn't stop those with a clear goal. With the Barcelona Half Marathon by Brooks (February 15, 2026) and the Zurich Barcelona Marathon (March 15, 2026) on the horizon, July marks the start of conscious preparation. The city becomes the perfect setting to begin building the best version of oneself, even in the Mediterranean heat.
The impact of heat on the body during trainingTraining in summer involves understanding how the body responds:
- Heart rate increases to help regulate body temperature.
- The perception of effort increases: habitual rhythms may seem more demanding.
- Greater loss of fluids and electrolytes occurs.
- Despite the immediate decrease in performance, the body adapts and strengthens in the long term.
1. Adjust the intensity of the training
The pace must adapt to the environment. In summer, it's best to prioritize sensations or heart rate over stopwatches.
2. Constant hydration
Drink before, during, and after exercise. For sessions lasting more than 45–60 minutes, it's essential to replenish electrolytes in addition to water.
3. Choose the best time
Early morning or late afternoon are the safest hours for training. Avoid the sun between noon and 5 p.m.
4. Appropriate clothing
Breathable, light-colored clothing and a visor instead of a closed cap help maintain better ventilation.
5. Gradual progression
It's important to avoid prolonged or intense exertion from the start. Adaptation to the heat should be gradual.
6. Listen to your body's signals
Symptoms such as dizziness, headache, or chills indicate that you should stop immediately, seek shade, and hydrate.
7. Reinforced feeding
A balanced diet with sufficient sodium, potassium, and magnesium is key to recovery and performance.
8. Train in the heat, perform better afterwards
Heat has been shown to improve cardiovascular efficiency, which can translate into better performance when temperatures drop.
Two dates with Barcelona in 2026Barcelona is preparing to welcome thousands of national and international runners to two events that combine sport, culture, and excitement:
Mitja Marató Barcelona by Brooks
The world's fastest half-marathon circuit, festive and internationally renowned. Starting on Passeig Picasso and finishing on Passeig Pujades, it covers 21,097 meters of pure atmosphere between the sea and modernism.
Zurich Marathon Barcelona
42,195 meters along the city's main thoroughfares. From Plaça Catalunya to Passeig de Gràcia, passing by the Sagrada Família, through the Eixample district and along the coast, to end at the Arc de Triomf, bustling with life and a crowd that vibrates with every stride.
Both races offer combined registration packages and official training plans to ensure you're in shape for the event.
A summer challenge… with a winter rewardPreparing for the warmer months is a commitment, but also an opportunity. Adjusting your routine, staying hydrated, and respecting adaptation times will help you approach winter with a solid foundation.
The challenge begins now. With every start at dawn, with every extra effort despite the heat, part of the history that will be lived when we cross the finish line, arms raised to the sky, in front of thousands of people is written.
More information and registration:
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