runna’s top ten tips for summer racing

Summer racing brings its own set of challenges, from managing the heat to maintaining hydration. We sat down with the #1 running coaching app Runna to find out the top 10 tips to help you prepare for and succeed in your summer races. Runna is the #1 rated running coaching app, with over 20,000 5* reviews. Sign up with the code “GAYNS” or via this link to get your first 2 weeks of personalised coaching for free!

1. Set Realistic Goals

Summer racing means dealing with higher temperatures, which can affect your performance. Adjust your goals to account for the heat, and focus on completing the race rather than breaking your personal best.

2. Avoid Midday Heat

Schedule your runs for early morning or late evening when the sun is less intense. Running between 12 PM and 3 PM can increase your risk of heat exhaustion and sunburn.

3. Train Indoors When Necessary

On extremely hot days, consider training indoors on a treadmill. This helps you avoid the heat while still getting your workout done.

4. Stay Hydrated

Hydration is crucial for summer racing. Drink plenty of water throughout the day, and consider using a hydration vest during your runs. Electrolyte drinks can also help replenish salts lost through sweat.

5. Use Sun Protection

Apply a high SPF sunscreen (50+) before heading out to protect your skin from harmful UV rays. Don’t forget areas like your face, neck, and ears, and reapply as necessary.

6. Wear Appropriate Clothing

Choose lightweight, breathable fabrics like bamboo or cotton-blends that wick away sweat and protect against UV rays. Light-coloured clothing reflects sunlight and helps keep you cool.

7. Protect Your Head

Wearing a hat can protect your scalp from sunburn and keep you cooler. Opt for a breathable running cap to avoid overheating.

8. Listen to Your Body

Pay attention to signs of heat-related issues like dizziness, excessive sweating, or nausea. If you experience any of these symptoms, stop running and find a cool place to rest.

9. Adjust Your Pace

Understand that the heat will affect your speed. Don’t pressure yourself to maintain your usual pace. Slower, steady running is more sustainable and safer in hot weather.

10. Enjoy the Process

Summer racing is a great opportunity to challenge yourself in different conditions. Embrace the experience, stay safe, and enjoy the journey.

By following these tips, you can make the most of your summer racing experience while staying safe and healthy. Remember, preparation and awareness are key to success in any race, especially in the heat.

Don’t forget, you can get your first 2 weeks of Runna for free using the code “GAYNS” - or sign up via this link - https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=GAYNS