Training Articles

A Complete Guide To Summer Training

We know that some of our events require training through the summer, like the Principality Cardiff Half Marathon, or even take place in the summer itself – such as the Ogi Porthcawl 10K and ABP Barry Island 10K. We know that’s not always easy, especially if you’re new to running. To help you along the way, whether you’re experienced or a first-timer, we’ve come up with a guide to train effectively in the heat.

1) Hydration, hydration, hydration

It can’t be emphasised enough. The key to comfortable running is taking on sufficient amounts of water to ensure you never dip into dehydration. Let’s take Brecon Carreg’s definitions:

“Dehydration is an excessive loss of body water and hydration means replacing that water and setting things right again.“

Simply put, you’ll have to take in as much as you lose. When it’s hot, running is more difficult and you lose more body water, so taking fluid out on every training run is imperative.

2) Avoid midday running

It’s quite obvious, but you’ll want to avoid the sun at its strongest when heading out for a run. That’ll mean earlier alarms than usual, but getting your runs done before work gives you the whole of the day to rest your legs.

The same goes for running more often in the evening. The sun stays out for longer, so there’s a larger window in your evening schedule to fit in some late-night training. Your sleep will feel a huge benefit, too!

3) Know you’ll run slower

It’s natural to run a little slower in the summer, and that’s because the sun is out, humidity is high and running conditions are generally tougher. Mentally, it’s important not to become downbeat because of that. As temperatures start to cool and Autumn events draw closer, you’ll notice your pace increasing.

Physically, overdoing it in the sun will hurt more – and with that comes a greater risk of injury.

4) Make the most of the glum days

After all, this is the UK! Summer is lovely, but there’s bound to be off days! Treat those as your opportunities. If it’s mild and cloudy with a bit of rain, use that to your advantage and adjust your training plan to fit your long run in that day. If it’s forecast to be a miserable week, plan ahead and get those miles in before the sun reappears again.

5) Stay flexible

And not in the way you might think. Running isn’t just about running. You need to be fit, strong and ready to endure 10K or more. On the particularly warm days, head to the gym, nearest swimming pool or work out from home. Working on your overall fitness and strength is as important as regularly getting out for training runs.

Whether you prefer training in the summer heat or winter cool, take a look at some of the spring, summer or autumn events on offer from R4W!