They say Fall PRs are made in the summer. You’ve battled the heat and humidity and drank your weight in electrolytes. For those running cross country, summer training can be arduous, filled with side splitting monologues that can build lifelong bonds as well as personal bests.
A few tips to keep those miles consistent, more enjoyable and staying injury free.
Hydrate: It is recommended to drink 12oz of liquid per hour of running (even more in hotter temps). There are many ways to carry your hydration, whether that’s a Handheld (insert hyperlink), or a waist pack. Whatever way suits you just make sure you are on top of your hydration game. Remember drinking during the run is not enough. It is recommend to drink 16-24oz of water per pound lost during your run. Lastly, water isn’t enough. Be sure you are consuming electrolytes, proteins, and carbohydrates.
Sunglasses/Hats: Let’s face it. Summer mileage in the Carolinas can be a tall task. But there are ways to stay cool in the dog days of summer. Getting out before the sunrises can help. But if inevitably one has to face the sun, be sure to keep your face cool and covered whether with sunglasses, hats, or both.
Fresh Trainers: The life span of an average running shoe is 300-400 miles. So, if you are still training in your spring tack trainers you are flirting with disaster. Also, studies show having multiple trainers to rotate can significantly reduce injury.
Stretching and Strength Training: Although the base building miles can zap your legs. Don’t neglect stretching and cross-training. Before you know it, class will be back and session which means time will be scarce. The summer offers ample time to set those vital mobility and strength routines. You do not need a lot of time but consistency is key.
Have fun: Summer training is a time for team bonding, relaxed miles, and endless laughter. Enjoy the easy paces. Drink loads of slushies, eat all pickles, and watermelons you can get your hands on. Most importantly have fun!
