Here is a summary of the BEST summer running tips. Because of the heat and humidity, every mile may seem harder, but use these tips and hacks to run, even in hot summer weather! Plus – I'm sharing a free PDF file with the ability to print to plan the summer and spend the best season!
1. Do long / hard workouts on the coolest day of the week.
Check the weather report and record the weather for each day of the week. If possible, adjust your workout schedule to run along the longest or hardest runs on the coolest day of the week. This requires good planning and experience — you don't have to do your hardest back-to-back runs. But if you have 1 run, which is the most difficult or priority – try to adjust yourself to an excellent one by planning it in your schedule for the best day.
Bonus: Use the Summer Running checklist below. At the beginning of each week – check the weather forecast and record it. Also note any vacations or planning conflicts that may affect your workouts. Then plan a workout for the week based on these factors to the best of your ability.
[Click here for the Summer Running Checklist printable version.]
2. Run at the coolest time of the day.
When you check the weather, also check the fluctuations in daytime temperature And sunrise / sunset. Plan to work in the mildest weather every day, taking precautions such as daylight. If possible, run when it is the coldest or when it is the coolest in the daytime. I try to run first thing in the morning, as soon as the sun comes out. It may be a little cooler before sunrise, but I don’t want to run in the dark.
3. Hydrate and fuel properly BEFORE, during and after
Make hydration and electrolyte balance a priority all the time. Take care of each workout well hydrated. This means that you can’t just think about hydration just before or while jogging. Be prepared before, during and after. Take a bottle of water with you, run to the place where there are fountains of water, prepare water for your run.
Also consider using electrolyte or a sports drink — especially if you are doing a long run, it is very hot / wet, or you need additional help in this area.
I use Nuun tablets and Spark drink (Mango and Fruit Punch are my favorites)
4. Get ready for the sun with a sports sunscreen.
Getting sunscreen in your eyes is the worst !! Prevent sun damage and burning eyes with these reminders …
- Use sweat protection cream or sunscreen.
- Apply 10 minutes before the start of the run so that it dries.
- Take it with you and reapply if you will be in the sun for more than 80 minutes (time is limited)
- Remember to use spf lip balm
- Apply sunscreen to any areas you cannot reach.
5. Visor and sunglasses.
If you can't run in the shadows, give yourself a little! Think about wearing a light hat or visor and sunglasses. Wearing sunglasses with 100% UV protection is also very important to protect your eyes. Repeated exposure may lead to health problems.
Check out my summer run, must be here from Amazon
6. Wear the right clothes for the weather.
Use a sweating, light, well-chosen mechanism. This is not about vanity or getting new clothes for running. Proper equipment is important for performance, comfort and morale!
A sweat-soaking and well-chosen mechanism can help you cool down and prevent irritation (these terrible burns that you get from your skin are rubbed repeatedly). And as soon as irritation or blistering begins, it is difficult to avoid irritating the area when you try to escape the next day.
The light mechanism helps to reflect the sun and makes you visible to cyclists and drivers.
7. Prepare and plan hydration and support equipment.
If necessary, use a handy water bottle, fuel belt or a camel during jogging. How much water you need depends on the temperature and humidity, the type and duration of the workout, your body.
Know if you need to bring water or a sports drink with you before you begin. There is something ready to drink right after.
Get the right fuel belt, a handy water bottle, or a hydration backpack — one that meets your hydration needs, suits you and is what you really will use.
8. Run according to your efforts instead of pace or time.
Adjust your goals and workout plan as needed. This may mean performing the tempo and
In your training plan is written – 1m warm-up. Mileage 5 miles at a pace of 7:30.
And this pace is hard for you … use the scale of efforts to determine how much effort is usually required to run, and run at EFFORT rather than at a prescribed pace.
9. Choose the best route.
Choose running routes with shady and water fountains whenever possible. If you live near a beach or mountains – think about doing a run in a cooler place than where you live.
I’m in southern California and the beach is usually 10-15 degrees colder than just a few miles from the coast.
10. Treadmill – In extreme weather conditions, run on a treadmill.
11. Give yourself time to adjust to the change of season.
If the summer heat comes overnight after a cold winter or a soft spring … your body will need time to get used to it. Be patient (and persistent). Listen to your body and adapt to its needs when you go running while it is hot and / or wet.
Bonus Tip: If you are going somewhere to run – bring a towel on which you can sit down to protect car seats from sweat. For this reason, I always have a towel in my car.
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