{"id":272,"date":"2022-06-01T11:24:00","date_gmt":"2022-06-01T11:24:00","guid":{"rendered":"http:\/\/www.ecrunproject.com\/blog\/?p=272"},"modified":"2022-05-23T12:16:25","modified_gmt":"2022-05-23T12:16:25","slug":"5-ways-prep-summer-running","status":"publish","type":"post","link":"https:\/\/www.ecrunproject.com\/blog\/5-ways-prep-summer-running\/","title":{"rendered":"5 Ways to Prep for Summer Running"},"content":{"rendered":"

Summer running is coming.\u00a0 It might already have hit summer time temperatures and humidity, where you are but that doesn’t mean your training is over.\u00a0 The fall is a wonderful time to race any distance and to get there you have to fight through some tough summer days.\u00a0 Here are five tips that will help you keep summer running safe, effective and fun.<\/p>\n

Hydrate.<\/strong>\u00a0 Nothing is more important than staying hydrated when it’s hot or humid, or both, outside.\u00a0 Even if your summer running mostly takes place in the shade, fluid intake is a must.\u00a0 Run somewhere with easily accessible water fountains or place bottled water along your route.\u00a0 \"summerSports drinks, electrolyte and salt tabs or even some table salt added to your water are also good ways to ensure your body gets what it looses from sweating out there in the warmth.<\/p>\n

Cover up.<\/strong>\u00a0 Pants and long sleeve shirts will definitely be too much but you still need to protect your skin as much as possible.\u00a0 Wear light colored clothes that reflect the sun’s rays and slather on the sunblock.\u00a0 A hat and sunglasses will also help keep sun damage at bay.\u00a0 Use the shade from trees and buildings as much they’re available.<\/p>\n

Adjust your schedule.<\/strong>\u00a0 It’s easier said than done but moving the times you hit the road can have a big impact.\u00a0 Weather is usually cooler in the morning or evening and you’ll have the benefit of being out of the directly overhead sun.\u00a0 There’s more coverage from shade as the sun rises or dips so plan routes accordingly.<\/p>\n

Slow down.<\/strong>\u00a0 Your body will be working hard to keep you cool before you even finish your warm up.\u00a0 It’s not a good idea to the additional stress of running as fast as you can on top of it.\u00a0 Women tend to fare better than men and smaller people better than large ones but everyone feels the pain.\u00a0 Dropping your pace is a must.\u00a0 With decreased blood flow to muscles, increased sweating and more demand planed on the heart, trying to maintain your January paces is just not worth the danger.\u00a0 Summer running paces can drop by as much as 3 minutes per mile compared to cooler weather!\u00a0 For a more detailed breakdown, check this<\/a> out.<\/p>\n

Relocate.<\/strong>\u00a0 No, don’t move to a cooler climate.\u00a0 Take your workouts somewhere else.\u00a0 If you’re always training on the sun baked roads, try shade filled tree lined trails.\u00a0 Committed to working on your tan?\u00a0 Try the waterline on a beach.\u00a0 Neither of those sound reasonable?\u00a0 Head into the AC and have some fun on the treadmill with these workouts<\/a>.<\/p>\n

More than anything else, stay alert for signs of any heat related difficulties and listen closely to your body.\u00a0 Take the dangers of summer running seriously, prepare to beat them and you’ll be ready to PR this fall.<\/p>\n

Coach Meredith<\/p>\n","protected":false},"excerpt":{"rendered":"

Summer running is coming.\u00a0 It might already have hit summer time temperatures and humidity, where you are but that doesn’t mean your training is over.\u00a0 The fall is a wonderful time to race any distance and to get there you have to fight through some tough summer days.\u00a0 Here are five tips that will help […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true},"categories":[15],"tags":[71,70,9,69],"jetpack_publicize_connections":[],"yoast_head":"\n5 Ways to Prep for Summer Running - East Coast Run Project<\/title>\n<meta name=\"description\" content=\"Summer running is hot, humid and might give you a sunburn. But it doesn't have to be miserable. Here are 5 ways to get ready for solid warm weather runs.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ecrunproject.com\/blog\/5-ways-prep-summer-running\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Ways to Prep for Summer Running - East Coast Run Project\" \/>\n<meta property=\"og:description\" content=\"Summer running is hot, humid and might give you a sunburn. But it doesn't have to be miserable. Here are 5 ways to get ready for solid warm weather runs.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.ecrunproject.com\/blog\/5-ways-prep-summer-running\/\" \/>\n<meta property=\"og:site_name\" content=\"East Coast Run Project\" \/>\n<meta property=\"article:published_time\" content=\"2022-06-01T11:24:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-05-23T12:16:25+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/www.ecrunproject.com\/blog\/wp-content\/uploads\/2017\/04\/waterglasses-300x162.jpg\" \/>\n<meta name=\"author\" content=\"Coach Meredith\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Coach Meredith\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.ecrunproject.com\/blog\/5-ways-prep-summer-running\/\",\"url\":\"https:\/\/www.ecrunproject.com\/blog\/5-ways-prep-summer-running\/\",\"name\":\"5 Ways to Prep for Summer Running - East Coast Run Project\",\"isPartOf\":{\"@id\":\"https:\/\/www.ecrunproject.com\/blog\/#website\"},\"datePublished\":\"2022-06-01T11:24:00+00:00\",\"dateModified\":\"2022-05-23T12:16:25+00:00\",\"author\":{\"@id\":\"https:\/\/www.ecrunproject.com\/blog\/#\/schema\/person\/b7f6d4935d9a4b10fe44c4a7169f7524\"},\"description\":\"Summer running is hot, humid and might give you a sunburn. But it doesn't have to be miserable. Here are 5 ways to get ready for solid warm weather runs.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.ecrunproject.com\/blog\/5-ways-prep-summer-running\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.ecrunproject.com\/blog\/5-ways-prep-summer-running\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.ecrunproject.com\/blog\/5-ways-prep-summer-running\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.ecrunproject.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"5 Ways to Prep for Summer Running\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.ecrunproject.com\/blog\/#website\",\"url\":\"https:\/\/www.ecrunproject.com\/blog\/\",\"name\":\"East Coast Run Project\",\"description\":\"Destination Faster\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.ecrunproject.com\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.ecrunproject.com\/blog\/#\/schema\/person\/b7f6d4935d9a4b10fe44c4a7169f7524\",\"name\":\"Coach Meredith\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.ecrunproject.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/a05e61c979d34c16732f3d0ce50a7c01?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/a05e61c979d34c16732f3d0ce50a7c01?s=96&d=mm&r=g\",\"caption\":\"Coach Meredith\"},\"url\":\"https:\/\/www.ecrunproject.com\/blog\/author\/meredith\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"5 Ways to Prep for Summer Running - East Coast Run Project","description":"Summer running is hot, humid and might give you a sunburn. But it doesn't have to be miserable. Here are 5 ways to get ready for solid warm weather runs.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.ecrunproject.com\/blog\/5-ways-prep-summer-running\/","og_locale":"en_US","og_type":"article","og_title":"5 Ways to Prep for Summer Running - East Coast Run Project","og_description":"Summer running is hot, humid and might give you a sunburn. But it doesn't have to be miserable. Here are 5 ways to get ready for solid warm weather runs.","og_url":"https:\/\/www.ecrunproject.com\/blog\/5-ways-prep-summer-running\/","og_site_name":"East Coast Run Project","article_published_time":"2022-06-01T11:24:00+00:00","article_modified_time":"2022-05-23T12:16:25+00:00","og_image":[{"url":"http:\/\/www.ecrunproject.com\/blog\/wp-content\/uploads\/2017\/04\/waterglasses-300x162.jpg"}],"author":"Coach Meredith","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Coach Meredith","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.ecrunproject.com\/blog\/5-ways-prep-summer-running\/","url":"https:\/\/www.ecrunproject.com\/blog\/5-ways-prep-summer-running\/","name":"5 Ways to Prep for Summer Running - East Coast Run Project","isPartOf":{"@id":"https:\/\/www.ecrunproject.com\/blog\/#website"},"datePublished":"2022-06-01T11:24:00+00:00","dateModified":"2022-05-23T12:16:25+00:00","author":{"@id":"https:\/\/www.ecrunproject.com\/blog\/#\/schema\/person\/b7f6d4935d9a4b10fe44c4a7169f7524"},"description":"Summer running is hot, humid and might give you a sunburn. But it doesn't have to be miserable. Here are 5 ways to get ready for solid warm weather runs.","breadcrumb":{"@id":"https:\/\/www.ecrunproject.com\/blog\/5-ways-prep-summer-running\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.ecrunproject.com\/blog\/5-ways-prep-summer-running\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.ecrunproject.com\/blog\/5-ways-prep-summer-running\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.ecrunproject.com\/blog\/"},{"@type":"ListItem","position":2,"name":"5 Ways to Prep for Summer Running"}]},{"@type":"WebSite","@id":"https:\/\/www.ecrunproject.com\/blog\/#website","url":"https:\/\/www.ecrunproject.com\/blog\/","name":"East Coast Run Project","description":"Destination Faster","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.ecrunproject.com\/blog\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.ecrunproject.com\/blog\/#\/schema\/person\/b7f6d4935d9a4b10fe44c4a7169f7524","name":"Coach Meredith","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.ecrunproject.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/a05e61c979d34c16732f3d0ce50a7c01?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/a05e61c979d34c16732f3d0ce50a7c01?s=96&d=mm&r=g","caption":"Coach Meredith"},"url":"https:\/\/www.ecrunproject.com\/blog\/author\/meredith\/"}]}},"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p7Piqw-4o","_links":{"self":[{"href":"https:\/\/www.ecrunproject.com\/blog\/wp-json\/wp\/v2\/posts\/272"}],"collection":[{"href":"https:\/\/www.ecrunproject.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ecrunproject.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ecrunproject.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ecrunproject.com\/blog\/wp-json\/wp\/v2\/comments?post=272"}],"version-history":[{"count":3,"href":"https:\/\/www.ecrunproject.com\/blog\/wp-json\/wp\/v2\/posts\/272\/revisions"}],"predecessor-version":[{"id":928,"href":"https:\/\/www.ecrunproject.com\/blog\/wp-json\/wp\/v2\/posts\/272\/revisions\/928"}],"wp:attachment":[{"href":"https:\/\/www.ecrunproject.com\/blog\/wp-json\/wp\/v2\/media?parent=272"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ecrunproject.com\/blog\/wp-json\/wp\/v2\/categories?post=272"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ecrunproject.com\/blog\/wp-json\/wp\/v2\/tags?post=272"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}