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What to know about Summer Running!

runners knee pain

Hey Runner!

Summer is here - Let's talk:

What runners need to know about running in the summer.

When it comes to running in the summer, there are several important things that runners should know to ensure a safe and enjoyable experience.

Here are some key considerations:

  1. Hydration: Staying properly hydrated is crucial when running in the summer heat. Drink water regularly throughout the day and before your run. During longer runs, consider carrying water or planning your route to pass water fountains. Electrolyte-rich beverages can also help replenish electrolytes lost through sweat. Read more on Hydration here.

  2. Time your runs wisely: Try to schedule your runs during cooler parts of the day, such as early morning or evening, to avoid the peak heat. If running in direct sunlight is inevitable, wear sunscreen and a hat to protect your skin from harmful UV rays.

  3. Dress for the heat: Choose lightweight, breathable, and moisture-wicking clothing to help keep you cool. Opt for light colors that reflect sunlight rather than absorbing heat. Wearing a hat and sunglasses can also provide additional sun protection.

  4. Pace yourself: Running in hot weather can be more challenging, so adjust your pace accordingly. Slow down and listen to your body. Be aware of signs of heat-related illnesses such as dizziness, nausea, cramps, or excessive fatigue. If you experience any of these symptoms, stop running and seek shade or a cool indoor area.

  5. Plan your routes: Seek out shaded or tree-lined routes whenever possible. Urban areas with tall buildings can also provide some relief from direct sunlight. Consider exploring running paths near bodies of water or parks, which may offer cooler temperatures. Watch for sprinklers, and run through them when you find them.

6. Stay cool during and after your run: Use cooling techniques like pouring water over your head or placing a cold towel around your neck to help lower your body temperature during runs. After your run, take a cool shower or use ice packs to aid in recovery and reduce post-exercise heat stress.

7. Listen to your body: Pay attention to any signs of dehydration, heat exhaustion, or heat stroke. If you feel unwell, stop running, find a shaded area, and hydrate. Seek medical assistance if symptoms persist or worsen.

8. Modify your training: If the heat becomes too extreme, consider adjusting your training plan. This could involve shortening your run, using indoor treadmills, or cross-training with other activities that provide relief from the heat, such as swimming or cycling.

Remember, everyone's tolerance to heat varies, so it's important to listen to your body and prioritize your safety. If you have any underlying health conditions or concerns, consult with a healthcare professional before running in hot weather.

BUT Summer Running is Totally Do-Able.

Let's Keep Running!


One thing that makes that way easy -> do a hydration test with us here at PR Performance Lab


Athletes often add the Sweat Test to their Lactate Testing. Then they learn their exact zones (heart rates & paces), but also how to hydrate properly for the best run and recovery.


Our Running Assessment always includes 8-weeks of strength exercises designed to help your individual needs found during the Running Assessment.


Want more help?

Join our Running Workshop here!


Learn how you can run more efficiently Running Assessment


Get your FREE Strength Assessment here!


Join our online 12-week strength program here!

I'll be posting more ideas this week on my IG & FB accounts



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