10 Summer Running Tips to Stay Motivated
Photo by Marques Jackson Photography.
Also, check out our related post 20 Tips for Running in Heat and Humidity for more hot weather-specific suggestions.
Disclaimer: When you buy through our links, we may earn a commission - at no extra expense to you. We only do this for products we have tried or come highly recommended. Learn more.
Summer Running Tips to Run Strong All Season
1. Prepare for the Weather
Summer running calls for some gear preparation. Wear moisture-wicking running clothes in lightweight, loose fabrics to stay cool. Opt for light colors to reflect the sun instead of absorbing it. Cover up from the sun with a running hat and sunglasses, and don’t forget to wear sunscreen.
2. Stay Hydrated
You’ve probably heard this one but it is so important for runners to stay hydrated, especially in the hot summer months. A good basic hydration guideline for running in the heat is to drink a minimum of 4 to 6 ounces every 20 minutes (4 ounces is half a cup). Bring a water bottle on the run and make sure you drink water before, during, and after your runs. Add electrolytes to your water - my favorite is Nuun tablets - to help replenish the nutrients your body is losing through sweat.
3. Allow Time to Adjust
Your body needs time to adjust to the heat. If you live in a climate that changes from cold to hot, give yourself two weeks to adjust to running in the heat. During this time do easy base runs at a relaxed pace. Focus on your effort level more than your running times and speed during these workouts.
4. Avoid peak heat hours
One of my biggest summer running tips is to avoid running at peak heat times, which are between 10 am to 2 pm. Run in the early morning or later in the evening to avoid the hottest times. I recommend running in the early mornings as much as possible because the heat often lingers for hours after sundown.
5. Set Goals
Just because you aren’t running your usual summer road races doesn’t mean you can’t have goals. Join our Wolf Pack Membership for accountability and workout guidance. Summer is a good time to focus on building your strength and endurance while having a break from the busier race seasons of fall and spring. Whether you want to run a faster mile, run your first half marathon, or be able to do a pull-up, this summer is the perfect time to work on these fitness goals.
6. Track Your Progress
Use fitness apps to track your running progress (if you need ideas, check out our picks for the top running apps). Whether you want to do fitness challenges or keep track of your summer miles, an app will help you record your workouts.
Join our Runstreet Membership to stay motivated.
7. Reward milestones
Did you crush your speed workout times this week? Get in your longest run in 6 months? Celebrate by rewarding yourself! Post your progress for your running friends to cheer you on, and most importantly, cheer yourself on and do something you love to celebrate. Whether it’s taking a bath, ordering your favorite pizza, going for a hike, or getting some new running gear, there are many ways you can reward yourself.
8. Bargain with Yourself
Many times the hardest part of a run is getting out the door, so you can play mind games to get yourself going. Tell yourself you will just run for 10 minutes and then if you are still too tired or not feeling the run, you will come back. 99 percent of the time, you will keep running once you get going. The hardest part is getting started.
9. Follow a Training Plan
Make a summer running plan and follow it. If you just run every day without a training plan, it will be hard to stay motivated and to see much progress. It’s crucial to include easy and hard days in your fitness training, and to change your intensity, duration, and type of workouts if you want to see the best fitness results. If you need help from a running coach or want a customized running workout program, check out the Runstreet Training Center for customized running plans.
10. Measure Your Progress
If you really want to make a big change in your fitness level this summer, measure your results by taking before and after photos, taking your measurements, our - our favorite method - take performance measurements.
Performance goals are my preferred way to measure fitness as a coach because they are accurate and motivating and take pressure off of focusing too much on appearance. I have encountered quite a few runners with eating disorders and body distortion issues throughout my running and coaching career so I try to stay mindful of positive body image when training others. Benchmark runs are an excellent tool for measuring your performance progress. Races can also help you measure your accomplishments.
BONUS: Stay Connected
Stay connected with your favorite fitness brands. Follow motivating fitness brands and people on Instagram and YouTube, and you’ll gain great workout ideas and training tips. Check out the Runstreet Instagram and Runstreet YouTube for running workouts and inspiration.
Enjoy your summer running! What motivates you to train all summer? Comment below. Happy running to you!😊
Related Posts: Strength Training Exercises for Runners, 20 Tips for Running in Heat and Humidity
Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, Brooklyn resident, Akita mom, and the founder of Runstreet.
