With the weather starting to heat up, now’s your time to get back into or start running. Don’t worry if you’ve taken an extended Winter/Spring break from running, let Summer be YOUR season.

Running in Summer does however come with roadblocks but follow this guide to ease you in and keep you going throughout this season and hopefully many more to come.

Firstly, stay HYDRATED, hydrated and even more hydrated! This is one of the most important things when running in the heat. Whether you can run with a bottle in your hands, you have a hydration vest or there are water stops on your running route, keep the intake up. Staying hydrated will ensure that you don’t feel faint throughout your run because we know, the heat can sometimes get to us. Staying hydrated while you’re running also ensures that energy is being provided to your cells, minimising the risk of injury and cramps and overall, maximises your performance.

STARTING OFF SLOW may feel like a setback, but if you haven’t gone running in a while, this will ensure you can ease back into your running routine, style, running route and mainly avoid any injuries. As much as we all love to jump right into things, starting off with shorter, less intense runs will benefit you and your body in the long run. Once you’ve mastered your short runs in Summer, you’re ready to go full force.

EAT a light high-carb snack before your run to keep you going. These snacks provide you energy and keep you from feeling faint.

Some of our top snack suggestions are:

1. Banana
2. Yoghurt with fruit
3. Oats
4. Whole grain bread
5. Dates

What you choose to wear on your run is one of the most important factors. You want to run with ease and reach your goals, so WEAR SOMETHING LIGHT AND BREATHABLE. Loose clothing items can prevent you from overheating and can ensure you have airflow through your clothing.

STAY SUN SMART by wearing sunscreen, a hat and sunglasses! We often only tell this to children but it’s important for us as adults to also consider this. Go for an SPF 30-50+ for the best protection of your skin. The benefits of wearing SPF every day are endless but most importantly, SPF protection prevents Sunburn, and protects you against any risks of skin cancer, wrinkles and fine lines.

If you can, RUN IN EARLY MORNINGS OR LATER AT NIGHT to avoid peak heat and stay cool. If its safe to do so, run before the sun rises in the morning and when the sun goes down at night. As we know sometimes it can be daunting running in the dark to avoid the heat, but we also suggest running in a group.

Following this, if you are prone to not feeling great in the heat, RUN WITH A FRIEND or a group! In doing this, you can have some peace of mind. They’re also a great encouragement if you do struggle with finding the motivation to run.

LISTEN TO YOUR BODY and remember, you know your body best so if you need a break, take a guilt free break to rejuvenate.

There you have it, Running in the Summertime. Follow our top tips, enjoy your run and reach your goals this Summer 2022. And remember, don’t let the heat get in the way, embrace it and make every run count!