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Summer Running: Tips to Help You Beat the Heat
Summer is here and the heat is on! With high temperatures and humidity, running in the scorching sun can be intolerable. Our Tiux ambassadors share their tips on how to beat the heat and stay safe during the summer months.
Trails and parks with lots of shade can help you stay cooler during your run. Look for any opportunity or location to avoid direct sunlight. Also consider outdoor space along the water, where you might be able to catch a nice cool breeze. – Heather Gardner
My tip for running in the summer heat is to hydrate, hydrate, hydrate!! Water is not necessarily enough — Gatorade or something similar will go a long way!! – Meredith Reccoppa
I would say that my favourite trick is one I learned from my coach. When racing, get your crew to have a ziplock baggy of ice to give you at the aid stations. Wrap it in a buff around the back of the neck, or stuff them down your pack or shirt. Pretty much the best thing ever. Another good one is to have an extra water bottle on hand to pour over your head as you go. – Hilary Matheson
One thing my wife and I like to do in our subdivision is run through people’s sprinklers. Also, if possible, scale back you distance on super hot/humid days and move the longer runs to cooler days. – Mike van Mil
Use Body Glide! Be aware that when you sweat, you run the risk of chafing so I’d suggest using something like Body Glide on those potential areas to avoid any surprises! Lastly, slow down. This will help you avoid the possibility of overheating. Your body will already be higher than normal because of the heat. – Linda Wong
Why not tri? A triathlon may not be your thing, but cross-training with some biking and running is a great way to beat the summer heat. Taking a dip in the pool or whizzing down the trail on your bike is certainly much cooler than pounding the hot pavement during a run. It will also give provide great cross-training, a new challenge, and potentially a new love in multi-sports! – Christina Wood
Five Tips for a New Runner
This is a guest post by Heather Gardner, founder of Tribe Fitness.
With a new year comes opportunity for a fresh start and new fitness goals. For you, that might mean finally lacing up those sneakers and experiencing for yourself what all this run buzz is about. To help you kick off 2016 on the right foot, here are my five tips every new runner should consider.
Get Proper Shoes
Wearing the correct running shoes for your feet is key for both comfort and injury prevention. Visit a running specialty store and chat with a professional about your foot type, gait, and style of running. Running in old or worn out shoes will only lead to pain and injury. With a variety of price points, consider this expense an investment in your health!
Don’t Worry About Your Pace
As a beginning runner, consider your pace goal to maintain an easy or “conversational” pace for the duration of your run. You should be able to breathe easily and carry on a conversation with those you are running with. As a new runner you might also consider starting with a run/walk program, where you run for a certain amount of time, followed by a brief period of walking. This is a great way to get active while building your fitness level and endurance. If you are in the Toronto area check out the free My First Race mentoring program starting with Tribe Fitness on February 9th.
Learn Proper Form
While I often encourage new runners to move in a way that feels most natural to them, consider these points for a relaxed upper body.
- As your elbows pull back, keep your arms bent at 90 degrees with your hands at waist height, where they might brush your hips.
- Keep your spine tall with your head up, your back straight, and shoulders away from your ears and level.
Sign up for a Race
One of the easiest ways for me to get motivated is to spend money and commit to a race. As a new runner, be sure to set a realistic length goal and give yourself enough time for proper and safe training. Once your race is on your calendar or in your phone, you’ll have something to motivate you on a daily basis. Wondering where to start? I suggest The Race Roster Spring Run Off.
Join a Tribe
Company. Accountability. Speed. Fun. Toronto has an amazing number of run crews each adding something unique to our growing and evolving run scene. Check out the crew’s online presence – can you see yourself with them? Shop around giving each one a test run, and find a crew that works for you, where the runners have similar goals and the workouts fit into your busy schedule. Looking for a place to start? #JoinTheTribe