Summer is HERE!

[fusion_text]It’s going to be a HOT one, folks! Check out the tips below from Kyle Kranz at to optimize your runs during the season. Stay cool out there, trotters!


With the summer months approaching, many of us will be experiencing warmer temperatures soon.

Just as the seasonal cooling require a different approach to outdoor training, the warmer months require some training and mindset modifications.

Adjust Your Pace Expectations

The 50 degree range is typically optimal running temperature, any more or any less and your pace may decrease. Know that this is going to happen and most importantly be ok with it. If you regularly training cooler weather, adjust your goal pace if you have a warmer race. If you regularly train in warmer weather, a cooler race may feel easier and you may run a bit faster than expected. The above example for an 8:00 pace at 50*F suggests as much as a 15% difference between your pace at 50*F and 80*F!

Run in the Morning or Evenings

This is going to be the best option for you to effectively and safely run. When the sun is down you and the temperatures at their lowest, you’ll be able to run with losing the least amount of body fluids and you’ll be able to run fastest at the same effort level. If you’re not able to perform all runs when the sun is set, at least doing your hardest and longest workouts at this time will help. Training in the heat will hinder your ability to run fast, which may decrease the stimulation for adaptation.

You Must Hydrate

Special care must be taken in regards to your hydration needs while training or racing in the heat. Taking in extra fluids prior to a run can help prevent or delay fatigue during the run or dehydration headaches after the run. An electrolyte drink such as Nuun before running can also help alleviate hydration issues.

Cleaning the Gear

In especially hot or humid environments, the excessive sweat may soak everything from your cap to your shoes. We typically recommend washing shoes and gear with the most gentle method possible. When you come back from a run and your shoes are drenched, simply taking them into the shower, washing them there, and letting them air dry will be the best method from preventing sweat from accumulating in the shoe and smelling them up.

Skin Protection

Running in the morning or evening is the best method of protecting the skin from sun damage, however if this is not possible wearing long sleeves is also a great method to keep the sun’s rays off of your skin. You can even purchase skin cooler sleeves to wear with your regular t-shirts.

Run Indoors

Many view running indoors as a form of torture, however if it’s 100*F outside it may be the best option for you. You may even be able to find an indoor track to use, however treadmill is a great way to run a quality or easy workout within the comforts of a gym.[/fusion_text]

Couch to 5k

[title size=”2″]Couch to 5K Training: 10 Tricks For Sticking To It[/title]
Now that you are well on your way training for the Thanksgiving Day Dana Point Turkey Trot, you’re starting to really feel the benefits of exercise. You feel more energized, you’re clothes are starting to fit differently, and your overall confidence is improving. Don’t lose your stride! Keep exercising and don’t let excuses get in the way of your well-being. Stay on track with these simple tips:

1. Start Looking at Exercise Differently. All movement is exercise. People need to give themselves more options. Take the dog for a walk, bike to the store or take five-minute stretch breaks. If you don’t count something as exercise unless it happens in the gym, goes on for 30 minutes or requires a shower afterward, you’re missing some of your best opportunities to stay active.

2. Think Small. This advice can be hardest for people who expect the most from themselves. If you often think “why bother walking around the block, when I should be running my usual four miles?” Remind yourself that a brisk hike can keep you from feeling that you’ve failed.

3. Set an Agenda. Set a goal, such as increasing the speed, frequency or duration of your activity. Maybe it’s time to train for the Dana Point Turkey Trot’s 5k or 10k, or maybe choose a more simple goal like walking uphill without getting winded.

4. Get off the Beaten Path. Have you ever tried snowboarding, bowling, swing dancing, or body surfing? How about reversing your power walk route or exercising at a different time of day? Physical activity isn’t boring, but how you participate in it can be.

5. Use Your Brain. If you’re new to exercise, try listening to music, watching TV or playing computer games to help you stick with it – but stay aware of sensations that could signal injury or overdoing it.

6. Get an Accountability Partner. Find a friend, mentor or coach to keep you honest. You can either exercise with your partner, or simply check in with him or her to report your progress.

7. Plan Ahead to Stay Active. Plan to park farther from the office and put your walking shoes in the car the night before. Plan to take that new yoga class next week, and call the babysitter now.

8. Face Your Fitness Foes. If certain obstacles continuously get in the way of your exercising, identify them right away. If vacations throw your exercising schedule out of whack, projects at work overtake your activity time, injuries sideline you, or you get bored easily, you need to face your challenges head on! Fitness foes can be beaten once they’ve been identified. You can change your vacation style, set work limits, get guidance for injury-free activity, find new challenges, and face your fears with counseling and support.

9. Go Tribal. Even if you’re introverted, the presence of others in your exercise environment can be motivating. We pick up on other people’s exercise vibes. Choose places and times to exercise where there will be other people who are actively involved in exercise.

10. Use a Script. We tell ourselves things like “skipping this one little walk won’t matter all that much.” Next time, be prepared with an answer for this excuse. Use images of past successful experiences to remind yourself of how good exercise makes you feel. Or, repeat a simple phrase to yourself such as “Every little bit makes a big difference.” If you use planning, flexibility and imagination, you won’t ever need to feel like a dropout again.