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11 of the very best summertime Running suggestions and summertime Run Planner
Here’s a round up of the very best suggestions for running in the summer. heat and humidity can really make every mile seem harder – but utilize these suggestions and hacks to run strong, even in the hot summertime weather! plus – I’m sharing a free print-able pdf to plan your summertime running and have the very best season yet!
11 summertime Running Tips:
1. Run your long run / harder workouts on the coolest day of the week.
Check the weather condition report and note the weather condition for every day of the week. If possible adjust your training schedule to run your long run or hardest run on the coolest day of the week. This takes good planning and experience – you shouldn’t be doing your hardest runs back to back. but if you have 1 run that is the most difficult or greatest priority – try to set yourself up for a terrific one by planning it into your schedule on the very best day possible.
Bonus Tip: utilize the summertime Running checklist below. At the beginning of every week – inspect the weather condition report and note it on the list.
Also note any getaways or arranging conflicts that might impact your workouts. Then, plan your training for the week around those elements to the very best of your ability.
*Click here for the summertime Running checklist printable version.*
2. Run during the coolest TIME of day.
When you’re inspecting the weather condition also inspect the fluctuations in the day’s temperature and sunrise/sunset. plan to run during the most moderate weather condition every day factoring in safety precautions such as daylight. If possible run when it’s the coolest or when it’s the coolest during day light. I try to run first thing in the morning as soon as the sun is out. It might be a bit cooler before sunrise but I don’t want to run in the dark.
3. moisturize and fuel properly BEFORE, during and After
Make hydration and electrolyte balance a priority all the time. Go into every workout well hydrated. This implies you can’t just believe about hydration right before or during a run. Be prepared before, during and after. Bring a water bottle, run where there are water fountains, have water ready for after your run.
Also consider utilizing an electrolyte or sports drink option – especially if you’re doing a longer run, it’s extremely hot/humid or you tend to need some extra help in this area.
I utilize Nuun tablets and stimulate drink (Mango and Fruit Punch are my favorites)
4. get ready for the sun with sports sunscreen.
Getting sunblock in your eyes is the worst!! prevent sun damage and stinging eyes with these reminders…
Use sweat proof or sports sunscreen
Apply 10 minutes before you begin running so it dries / sets
Bring it along and reapply if you will be out in the sun longer than 80 minutes (refer to your bottle for time limits)
Remember to utilize spf lip balm
Spray sunscreen on any areas you can’t reach
5. Visor and Sunglasses.
If you can’t run in the shade at least give yourself some! consider using a light colored hat or visor and sunglasses. using sun glasses with 100% UV protection is also extremely important to protect your eyes. repeated exposure can add up and cause health issues.
>>> inspect out my summertime Running must Haves here from Amazon <<< 6. wear the right gear for the weather. Use sweat-wicking, light colored, properly fitting gear. This isn’t about vanity or getting new running clothes. proper gear is important for performance, comfort and morale! Sweat wicking and properly fitting gear can help keep you amazing and prevent chafing (those horrible burns you get from your skin being scrubed repeatedly). and once chafing or blisters begin – it’s hard to avoid irritating the area when you try to run the next day. Light colored gear can help reflect the sun and keeps you visible to cyclists and drivers. 7. Prep & plan your hydration & supporting gear. Use a hand-held water bottle, fuel belt or camel back during your runs as needed. how much water you’ll need depends upon the temperature & humidity, the type and length or your workout and your body. Know if you need to bring along water or a sports drink before you start. have something ready to drink for after. get the right fuel belt, hand-held water bottle or hydration backpack – one that works for your hydration needs, fits you properly and is something you’ll actually use. 8. Run according to your effort instead of pace or time. Adjust your goals and workout plan as needed. This might mean doing a tempo run and Példa: Your training plan states – warm up 1m. Run 5 miles at tempo pace 7:30. And that pace is a medium-hard effort for you… utilize the effort scale to determine how much effort that run typically needs and run at the effort level not the prescribed pace. 9. choose the very best route. Opt for running routes with shade and water fountains when possible- Ha a strand vagy a hegyek közelében él - fontolja meg a hosszú futam elvégzését valahol hűvösebb, mint ahol él. Dél -Kaliforniában vagyok, és a strand általában 10-15 fokkal hűvösebb, mint néhány mérföldnyi szárazföldön. 10. Futópad - A szélsőséges időjárási körülmények között a futópadon fut. 11. Adj magadnak időt a változó évszakhoz való alkalmazkodáshoz. Ha a nyári hő egy éjszakán át egy hideg téli szezon vagy mérsékelt tavasz után jelenik meg ... a testének időre lesz szüksége ahhoz, hogy felhasználhassa. Légy türelmes (és kitartó). Hallgassa meg a testét, és illeszkedjen az igényeihez, amikor melegebb és/vagy nedves hőmérsékleten fut. Bónusz tipp: Ha valahol futni vezet, akkor tegyen egy törülközőt, hogy üljön, hogy megvédje autó üléseit az izzadságtól. Ezért van egy törülközőm az autómban. Kövesse a @RuneAtRepeat Instagram -on napi frissítéseket és tippeket! Kérdés: Milyen erőfeszítési szint volt az utolsó edzésed? További futási tippeket, képzési terveket, recepteket és még sok minden mást kaphat a RuneAtRepeat.com webhelyen És ellenőrizze a naponta a @RuneAtRepeat Instagram -on, hogy elszámoltatható maradjon, és ossza meg az edzést! Küldje el nekem a munkafüzetet 40SAVE A megosztás törődés! 40 Csap Ossza meg Csipog Ossza meg Posta Ossza meg