GUIDE TO SUMMER RUNNING

GUIDE TO SUMMER RUNNING1.

ABOUT:

Our Guide to Summer Running is the perfect opportunity to

give you an insight into why we love the warmer months. Where do we begin... the days are long, the nights are warm and the breeze carries the smell of the ocean.

Summer is the instant feeling of happiness,

celebrations, spending time with family

and friends, along with new beginnings

and new goals. Let’s not forget about all

the awesome nightlife, delicious food

and drinks!

But most of all, we love Summer because

it presents us with a new a challenge –

running through the heat, enduring the

sweat and pushing yourself to new limits.

Our Guide to Summer Running gives

you the tips, tricks and (hopefully) the

motivation you need to dominate your

summer running!

OUR TOP 3 TIPS FOR SUMMER RUNS:

There’s no point in dousing yourself to

cool down after your run, it doesn’t help.

You’ll need to drink plenty - at least 3L of

water in the day - and if you’re going for

a long run, even more! It’s so important to

stay hydrated. By drinking more - you’ll

improve your body’s cooling mechanisms.

Make sure to drink lots of water to stop

dehydration and cramping. Drinking water

post-run not only helps with restoring the

fluid you lose during a workout, but starts

the recovery for your next workout.

The slower you start, the longer you

keep your body from reaching maximal

threshold (heat and exhaustion). Run early

in the morning - it’s often the coolest time

of day, serene, quiet and kicks off your day

feeling motivated. As a bonus, you’ll still

be half asleep and won’t even know

you’re exercising.

Cool, moisture wicking clothing, a hat

and sunscreen to protect yourself from

the elements. Screen it out: Our top tip

for summer running is wear sunscreen.

Always! Even on partly cloudy days it’s

important to protect yourself from skin

cancer and other skin damage

like discolouration.

Happiness = running by the water with the

sun on your back.

DRINK WATER AND LOTS OF IT SLIP, SLOP SLAP

START YOUR RUNS SLOWLY

GUIDE TO SUMMER RUNNING2.

OUR FAVOURITE SUMMER EXERCISES:

Written by: Julie Tedde, Sole Motive Race Director & TRG Triathlon & Mutlisport Head Coach.

Julie is a qualified running and triathlon coach with more than 20 years experience.

Each exercise is designed to improve your running style and

recovery techniques when training in the warmer weather.

The main two areas of the body critical for

runners are the hips and core. Traditionally

these areas are weaker, meaning strength

work is the key to reducing your risk of

injury, and becoming a more efficient and

consistent runner.

CORE EXERCISES:

Incorporate your upper abs down to

your hamstrings - improving balance

and stability. These muscles help us stand

upright, transfer energy, and distribute

the stress of bearing weight on two legs.

Running depends on stable core muscles,

so it’s important to make sure these areas

are as strong as possible.

HIP EXERCISES:

Hip abduction exercises help you get

toned, and as a bonus help to prevent and

treat hip and knee pain. They’re great for

men and women of all ages, athletes or

runners of any exercise abilities.

NOTE:

You can add weights to any of these exercises for an extra challenge.

1. RUSSIAN TWIST WHAT: Uses your oblique and

transversus muscles.

WHY: Stops the body from

unnecessary rotating when running.

HOW:

1. SINGLE LEG GLUTE BRIDGE WHAT: Uses your lower back and the top

of your glutes.

WHY: Standing on one leg helps to

stabilize your body.

HOW:

1. SINGLE LEG DEADLIFT WHAT: Uses your lower back and the top

of your glutes.

WHY: Standing on one leg helps to

stabilize your body.

HOW:

2. LUNGESWHAT: Uses your glutes and quads.

WHY: Helps increase strength and

flexibility through the hips.

HOW:

3. BODY WEIGHT SQUAT WHAT: Develops strength in the glutes.

WHY: Increases the ability of the legs

to cope with the load of running and

minimizes the chance of injury.

HOW:

2. PLANKS WHAT: Uses your shoulders, back and abs.

WHY: Turns on your inner core - if you’re

after more of a challenge, lift one hand off

the ground to control rotation of the body.

HOW:

GUIDE TO SUMMER RUNNING3.

RECIPE TO RECOVERY:

Taking time out of your training to rest is important – this is the

time your body takes to adapt to new exercises and rebuilds for the next workout.

Rest days are critical to improve your

performance - either restoring energy

levels or bouncing back from muscle

soreness, pain and stiffness. Don’t worry,

recovery doesn’t have to be boring -

it can actually be enjoyable!

1. COMPRESSION GARMENT Make sure you wear your compression

garment of choice POST workout - there’s

no benefit wearing leggings during a

run other than staying a little warmer.

Compression clothing is great for reducing

post-exercise swelling in muscles and

joints, sensations of muscle soreness and

help you recover from soft tissue injuries.

2. COLD SHOWER / BATH Help with microtears and microbleeding

(think of what you do with a blood nose,

you’ll grab some frozen peas and pop

them on your face to reduce swelling

and bleeding).

Ice baths help to constrict your blood

vessels and flush waste products from

affected tissues, decrease metabolic

activity and slow down physiological

processes. Once you warm-up after your

ice bath you’ll increase the blood flow

in your body to speed up circulation

to help your recovery on its way.

3. LIGHT SWIM / BIKE

If you can’t sit still on rest days you can

go for a swim, bike or even a light cross-

training session. Make sure to keep these

sessions at low-intensity and listen to

your body. You don’t want to aggravate

soreness further or increase fatigue, so

take it slow.

The best way to improve as an athlete

is to give your body the time it needs to

recover, so it can absorb the exercises and

training. Your body works hard to repair

itself & jump back from soreness – think

of your recovery as a tactic to improve

on your running – you can’t have one

without the other.

The pain you feel today is the strength you feel tomorrow.

Follow our 3 techniques for the

perfect summer recovery and let

the good times roll:

GUIDE TO SUMMER RUNNING4.

EXTRA RESOURCES:

Thanks to Runner’s World Australia & New Zealand, we’ve got some insider tips on everything Summer running:

4 SUMMER SPEED WORKOUTSWe know training in summer isn’t the easiest –

why not change up your workouts to keep it interesting?

EMBRACE THE SWEAT Are you embarrassed when you get a bit sweaty?

we’ve got 7 reasons why you shouldn’t let sweat

hold you back from heading out.

AVOID DEHYDRATION ON HOT RUNSFollow these 5 tips to prevent dehydration and replace

lost electrolytes when the sun won’t let up.

SWEAT IT TO GET ITLucky for all of us there are ways to prepare for running in the

heat, even on short notice. Find out how prepping for a hot

race can help you run better in any weather.

LEARN TO BEAT THE HEAT A long run isn’t always a good run, especially when heat,

dehydration, sunburn and fatigue come hand-in-hand.

Learn to love those short runs & keep up your mileage.

CAN’T STAND RUNNING IN THE HEAT?Does heat and humidity impact your motivation to run?

Follow these 10 simple steps to make hot runs more enjoyable.

READ MORE

READ MORE

READ MORE READ MORE

READ MORE

READ MORE

GUIDE TO SUMMER RUNNING5.

FOOD IS FUEL… AND TASTY!

There are so many tasty summertime “fuel” options out

there. Checkout these 5 wholefoods that will help you stay healthy and fit through the hot, summer months.

1. ROCKET

WHY IT’S GOOD FOR YOU: Rocket is a

spicy, bitter leafy green that belongs to

the same family as broccoli. One cup

contains four calories and 28 per cent

of your recommended daily intake for

vitamin K, which aids in the formation

of blood clots and may strengthen bones.

It also offers a good dose of vitamins A

and C, plus calcium and folate.

PREPARATION TIP: Paired with the

right ingredients, rocket makes a delicious

salad. Try balancing the greens’ bitterness

with acidic, salty and sweet flavours,

such as fresh pears, prosciutto and a

lemon vinaigrette. Try other combos,

such as rocket with cucumber, feta and

mint, or blue cheese, endive and grapes.

2. AVOCADOS

WHY THEY’RE GOOD FOR YOU: Some

runners avoid avocados because they’re

high in fat (one cup contains 21 grams).

But nearly all of that comes from the

heart-healthy mono- and polyunsaturated

fats, which, when eaten in place of

saturated or trans fats, can actually

help lower LDL (so-called “bad”

cholesterol) levels.

PREPARATION TIP: Guacamole is an

easy way to enjoy avocado. Mash two

avocados and stir in two tablespoons

diced red onion, a half cup diced tomato,

half a minced jalepeño, two minced garlic

cloves, a half cup chopped coriander,

three tablespoons lime juice, salt and

pepper. Serve with chips or vegetables.

3. PEACHES

WHY THEY’RE GOOD FOR YOU: One

medium peach contains just 250 kilojoules

and two grams of fibre, plus vitamin C

and beta-carotene, a heart-protective

antioxidant. This juicy fruit also contains

potassium, a mineral critical for regulating

fluid and electrolyte levels, making

peaches a tasty choice for rehydrating

after a warm run.

PREPARATION TIP: Peach Melba is a

classic summer treat, with poached

peaches, vanilla ice cream and raspberry

sauce. Or try white wine–marinated

peaches: Peel, pit and slice six peaches.

Mix with 1 1/2 cups white wine, 3/4 cup

sugar, and 1/2 teaspoon cinnamon.

Let mix stand for a half hour (or

refrigerate two hours).

4. SOUR CHERRIES

WHY THEY’RE GOOD FOR YOU: Sour

(or tart) cherries are nature’s painkiller.

Studies show that runners who drank tart-

cherry juice twice daily for a week before a

long race reported less pain than placebo

drinkers. Choose whole cherries more

often than juice; one cup of fruit has half

the kilojoules and more fibre than the juice.

PREPARATION TIP: Sour cherries are

delicious in cobbler and pie, and in quick-

bread batter. Or make sour-cherry syrup:

Boil four cups pitted cherries with 3/4 cup

sugar and 1/4 cup water for 10 minutes

(add a splash of lemon or lime juice if you

like). Pour in a jar and store in the fridge.

Ladle the fruit over waffles or ice cream.

5. STRAWBERRIES

WHY THEY’RE GOOD FOR YOU:

This delicious summer fruit contain

anthocyanins, which are found in other

red and blue fruits and help reduce

inflammation and counteract muscle

damage from exercise. One cup of

strawberry halves contains just 205

kilojoules and nearly 150 per cent of

your recommended daily intake

for vitamin C.

PREPARATION TIP: Strawberries

with balsamic vinegar is a simple Italian

dessert. The acidity of the vinegar brings

out the sweet-tartness of strawberries.

In a bowl add two drops of balsamic

vinegar to one teaspoon of sugar.

Toss a pint of clean, hulled strawberries

into the mixture. Marinate for a

few minutes.

GUIDE TO SUMMER RUNNING6.

UPCOMING SUMMER EVENTS:

UPCOMING SUMMER RUNNING EVENTSThe perfect way to keep your goals on track during the hotter months

is to enter an event. So set a goal and run with us this Summer:

13 DECEMBER 2018 05 JANUARY 2019 6 February | 21 February 6 March 2019

Join Sole Motive at

Albert Park for a mid-week

run party to celebrate a year

of achievements. Choose from

three distances: 5k, 10k or 2k

Mini Motivators (kids run).

Kickstart a year fitness & fun at

the Portsea Twilight. The Point

Nepean National Park is the

perfect setting for a social day

out for your friends and family.

Choose from 4k or 8k distances,

and chillax in our event village

for a post-run.

Get outside this Summer

and feel the excitement &

electricity coursing through

your veins as you run in

3 iconic Melbourne locations

for Sunset Series. Choose from

a 4K or 8K distance.

READ MORE READ MORE READ MORE