GUIDE TO SUMMER RUNNING
28 October 2019
Our Guide to Summer Running is the perfect opportunity to give you an insight into why we love the warmer months. Where do we begin… the days are long, the nights are warm and the breeze carries the smell of the ocean.
Summer is the instant feeling of happiness, celebrations, spending time with family and friends, along with new beginnings and new goals. Let’s not forget about all the awesome nightlife, delicious food and drinks!
But most of all, we love Summer because it presents us with a new a challenge – running through the heat, enduring the sweat and pushing yourself to new limits. Our Guide to Summer Running gives you the tips, tricks and (hopefully) the motivation you need to dominate your summer running!
OUR TOP 3 TIPS
Drink lots of water.
There’s no point in dousing yourself to cool down after your run, it doesn’t help. You’ll need to drink plenty – at least 3L of water in the day – and if you’re going for a long run, even more! It’s so important to stay hydrated. By drinking more – you’ll improve your body’s cooling mechanisms.
Make sure to drink lots of water to stop dehydration and cramping. Drinking water post-run not only helps with restoring the fluid you lose during a workout, but starts the recovery for your next workout.
Slip, slop, slap.
Cool, moisture wicking clothing, a hat and sunscreen to protect yourself from the elements. Screen it out: Our top tip for summer running is wear sunscreen. Always! Even on partly cloudy days it’s important to protect yourself from skin cancer and other skin damage like discolouration.
Start your runs slowly.
The slower you start, the longer you keep your body from reaching maximal threshold (heat and exhaustion). Run early in the morning – it’s often the coolest time of day, serene, quiet and kicks off your day feeling motivated. As a bonus, you’ll still be half asleep and won’t even know you’re exercising.
Our favourite Summer Exercises
Written by: Julie Tedde, Sole Motive Race Director & TRG Triathlon & Mutlisport Head Coach. Julie is a qualified running and triathlon coach with more than 20 years experience.
Each exercise is designed to improve your running style and recovery techniques when training in the warmer weather. The main two areas of the body critical for runners are the hips and core. Traditionally these areas are weaker, meaning strength work is the key to reducing your risk of injury, and becoming a more efficient and consistent runner.
Hip abduction exercises help you get toned, and as a bonus help to prevent and treat hip and knee pain. They’re great for men and women of all ages, athletes or runners of any exercise abilities.
Taking time out of your training to rest is important – this is the time your body takes to adapt to new exercises and rebuilds for the next workout.
Rest days are critical to improve your performance – either restoring energy levels or bouncing back from muscle soreness, pain and stiffness. Don’t worry, recovery doesn’t have to be boring – it can actually be enjoyable!
1. COMPRESSION GARMENT
Make sure you wear your compression garment of choice POST workout – there’s no benefit wearing leggings during a run other than staying a little warmer.
Compression clothing is great for reducing post-exercise swelling in muscles and joints, sensations of muscle soreness and help you recover from soft tissue injuries.
2. COLD SHOWER / BATH
Help with microtears and microbleeding (think of what you do with a blood nose, you’ll grab some frozen peas and pop them on your face to reduce swelling and bleeding).
Ice baths help to constrict your blood vessels and flush waste products from affected tissues, decrease metabolic activity and slow down physiological processes. Once you warm-up after your ice bath you’ll increase the blood flow in your body to speed up circulation to help your recovery on its way.
3. LIGHT SWIM / BIKE
If you can’t sit still on rest days you can go for a swim, bike or even a light cross-training session. Make sure to keep these sessions at low-intensity and listen to your body. You don’t want to aggravate soreness further or increase fatigue, so take it slow.
The best way to improve as an athlete is to give your body the time it needs to recover, so it can absorb the exercises and training. Your body works hard to repair itself & jump back from soreness – think of your recovery as a tactic to improve on your running – you can’t have one without the other.
4 Summer Running Workouts
We know training in summer isn’t the easiest – why not change up your workouts to keep it interesting?
Can't Stand Running in the Heat?
Does heat and humidity impact your motivation to run? Follow these 10 simple steps to make hot runs more enjoyable.
Learn to Beat the Heat
A long run isn’t always a good run, especially when heat, dehydration, sunburn and fatigue come hand-in-hand. Learn to love those short runs & keep up your mileage.
Embrace the Sweat
Are you embarrassed when you get a bit sweaty? We’ve got 7 reasons why you shouldn’t let sweat hold you back from heading out.
Avoid Dehydration on Hot Runs
Sweat it to Get it
Lucky for all of us there are ways to prepare for running in the heat, even on short notice. Find out how prepping for a hot race can help you run better in any weather.