{"id":10690,"date":"2020-07-24T14:24:50","date_gmt":"2020-07-24T18:24:50","guid":{"rendered":"https:\/\/sportinglifeblog.ca\/?p=10690"},"modified":"2020-07-24T17:37:04","modified_gmt":"2020-07-24T21:37:04","slug":"summer-running-tips","status":"publish","type":"post","link":"https:\/\/www.sportinglife.ca\/blog\/summer-running-tips\/","title":{"rendered":"5 Essential Tips for Summer Running"},"content":{"rendered":"\n
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Everyone falls in love with running for a different reason. Maybe it\u2019s to feel a closer connection to family<\/a> or friends by doing it in a group, to get healthier, or to feel powerful.<\/p>\n

But no matter the reason, one thing\u2019s for sure: a lot more Canadians have started running in 2020. Running has always been one of the most accessible forms of exercise and a lot more Canadians have decided to lace up during the COVID-19 pandemic.<\/p>\n

\u201cIt\u2019s just\u2026 you put something on your feet and get out the door,\u201d says Dylan Wykes, the co-founder of the running coaching service, Mile2Marathon<\/a>, and a member of the 2012 Canadian Olympic team. \u201cThe accessibility (of running) is a big thing.\u201d<\/p>\n

But while many picked up running \u2014 or decided to run longer and faster \u2014 during the early days of the pandemic, with summer\u2019s heat on full blast across the country, how can you maintain your progress safely?<\/p>\n

Newer runners, Wykes tells us, usually make more mistakes in the warmer weather. They tend to push themselves harder and are not aware of the impact of the heat on their performance or health.<\/p>\n

While sun protection should always be a factor in your training (UV-blocking apparel and sunscreen<\/a> will keep burns at bay), the former Olympian shares his tips on how to get the most out of your runs before the season ends!<\/p>\n

1. Stay Hydrated<\/h2>\n

This is the big one.<\/span><\/p>\n

Hydration<\/a>, Wykes says, is something people often get wrong. Many people don\u2019t drink enough during the day and just bring water on their run. That\u2019s \u201cOK,\u201d says Wykes, but a better approach is to hydrate all the time.<\/p>\n

\u201cIt\u2019s better if it\u2019s a consistent thing,\u201d the Olympian says about drinking water.<\/p>\n

If you are hydrated, you need about a cup of water for every 20 minutes of running. If you are running for longer than an hour, you\u2019ll need to drink more frequently.<\/p>\n

2. Fuel Up<\/h2>\n

It\u2019s important, Wykes says, to avoid running on completely empty \u2014 especially in the summertime heat. As humans we can store enough glycogen (a kind of glucose that provides the body with energy \u2014 foods like pasta are high in glycogen) to last for two hours before we \u201chit the wall\u201d but according to Wykes, \u201cit\u2019s not smart to do that.\u201d<\/p>\n

He suggests eating something (usually carbs that are easily digestible) about an hour before you run and then protein as quickly as possible when you get home.<\/p>\n

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Image provided by Vuori<\/figcaption><\/figure>\n

3. Be an Early Bird or Night<\/h2>\n

No matter if you\u2019re a morning or evening runner one thing is for sure: avoid the heat of the day. It might be an adjustment to what you\u2019ve become used to, but it\u2019s an important shift in timing to stay safe in the summer temperatures.<\/p>\n

Wykes says his runners\u2019 summertime training includes more rest between harder bouts of running.<\/p>\n

\u201cYou have to adjust expectations,\u201d he says. \u201cOften we\u2019re running with a goal of a certain pace but we have to adjust that. We\u2019ll shorten up the time and try to push runs to be earlier or later so then it\u2019s cooler.\u201d<\/p>\n

4. Walk Before You Run<\/h2>\n

It takes about five minutes for the body to be warmed up enough to run. Even just walking will help fire up the muscles and minimize the risk of injury.<\/p>\n

Your core body temperature will increase much easily in the dog days of summer versus a chilly wintertime<\/a> run, but that doesn\u2019t mean your whole body is ready.<\/p>\n

Some little stretches and a bit of routine is a good approach, says Wykes. That includes something as simple as doing a bit of a brisk walk before you actually start running.<\/p>\n

\u201cYou really need to wake up your muscles,\u201d he says.<\/p>\n

5. Work on the Mental Toughness<\/h2>\n

If you\u2019ve picked up running during the beginning of the pandemic, you might be thinking about signing up for a long race<\/a> in 2021.<\/p>\n

\u201cThe human body is an amazing thing! If you train it properly you can do some pretty crazy things, but it\u2019s often the mental side that holds us back,\u201d says Wykes.<\/p>\n

Mentally preparing for long runs and staying committed to your goals are helpful. This summer, try running a distance you may have never tried before.<\/p>\n

\u201cThe rewards of setting a goal, like for a race, or running a distance in a certain time can be extremely rewarding, and it can impact parts of other people\u2019s lives in a positive way as well.\u201d<\/p>\n

So next time you get those good vibes after a solid run (it\u2019s commonly known as the \u201crunner\u2019s high\u201d) don\u2019t be surprised if they carry through to your day-to-day life as well!<\/p>\n

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Story by Adam Stanley<\/strong><\/em><\/p>\n

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Summer Running Essentials<\/h3>\n