guide to summer running - sole...
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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.
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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.
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