Training in the sping, summer months can be one of the best times of the year to run, with plenty of races around to maintain motivation and long summer days to fit extra runs in. Check out our top ten tips below to get the most out of your summer running and make it one to remember.

LONGER DAYS

Take advantage of long summer days and try where possible to run during the cooler parts of the day - usually morning or evening. Running first thing in the morning can set you up nicely for the rest of the day. 

HYDRATE

Hot summer days mean upping your fluid intake. Isotonic sports drinks beat water because they contain electrolytes which increase your water-absorption rate, and replace the electrolytes you lose through sweat. Remember to drink both before and after training. 

TAKE COVER

Mix up your terrain on particularly sunny days, find shady routes in parks or woods. Not only is off-road a great strength work out, it’s also good for your joints and bones.   

BE FLEXIBLE

Try avoid running long or high intensity sessions on particularly hot days and don’t be afraid to be flexible and re-arrange your schedule accordingly. 

WEAR THE RIGHT KIT

Wear running kit, light in colour, which is lightweight and has vents or mesh. Modern sportswear is best as it keeps sweat off your skin and minimises the risk of chafing. Cap and sunglasses are a great idea when running in direct sunlight. 

APPLY SUNSCREEN

A long run could mean you’re in the sunshine for an hour or so.  Protect your skin by using a water-resistant sunscreen. You don't want to fall victim to the dodgy t-shirt or sock tan.

LIMIT ALCOHOL

While it may be tempting to head to the beer garden, be mindful that alcohol can make you dehydrated.  Avoid too much at that BBQ if you have a run plan for the next day.  

RUN EASY

Don’t be afraid to slow down with the increase in temperature. Don’t fight to run a certain pace, instead just enjoy time on your feet. 

CHECK THE WEATHER BEFORE YOU LEAVE

Our weather can be unpredictable so be sure to check the weather forecast and prepare accordingly. 

ENJOY YOURSELF

Make the most of the warmer months and enjoy your running.  Run happy and explore new routes in the sunshine, running around the forest, or simply enjoy those quiet summer mornings listening to the birds singing! 

Visit greatrun.org for your next challenge.