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Our summertime running advice will keep you moving during the summer months

Texas has already experienced some days where it felt like summer was already here. Make sure you take advantage of the few cool days and mornings that we have left! You’ll know summer has arrived by the humidity in the mornings and the soaring heat in the afternoons. But that doesn’t mean you have to completely stop running. Embrace the challenge to make yourself a better runner and stay safe with our advice. Implement this summertime running advice to beat the heat. 

Protect yourself

Image of two women running on a shaded trail. They're following the 3M Half Marathon's summertime running advice to beat the heat while they run.

Trail running is a great way to beat the heat!

If you run when the sun is out, protect yourself from its rays.

  • apply sweat-proof sunscreen 15-20 minutes before your run or workout
  • wear a hat or visor to protect your face
  • rock the shades (protect your eyes from the sun’s rays and glares from other objects)
  • wear light-colored clothes (dark colors absorb more heat) and sweat-wicking material

Hit the trails

Get off the roads and hit the trails! Austin is crawling with amazing trails that you can run on. Running with nature gets you away from the asphalt (absorbs heat), away from cars and their exhaust, and closer to the trees (that provide shade) and creeks (where you can cool off if needed). Pro tip: if you run with your dog on the trails, obey all city ordinances and make sure you pack water and a bowl (or that the creeks have running water).

Adjust schedule

It’s no secret that the mornings and evenings are cooler than the afternoon. Running/working out when it’s 15-20 degrees cooler can make all the difference. The last thing you want to do is overheat your body. Pro tip: these six tips will help ensure you make your morning run.

Hydrate

Oftentimes the most overlooked tip. Not because people don’t hydrate, but because people don’t hydrate enough. 60-80 fluid ounces is recommended daily depending on body weight. If you’re more active you’ll need to increase the amount. Make sure to incorporate a nice balance of water and a liquid with electrolytes. Adequately hydrating on a daily basis ensures your body has what it needs when you begin sweating during your run/workout.

Cross-train

Yes, cross-training can help you improve as a runner!  You don’t have to stop running, but your mileage will decrease when you implement cross-training. This can be as simple as riding your bike on these shaded trails. You could try online yoga, Camp Gladiator workouts, or rock climbing. Remember to apply sunscreen if you’re outdoors. Benefits: increase lung capacity, recover from a hard run, strengthen muscles, and increase flexibility.

Summer is on its way, but you don’t have to stop running. As you can see, there are many ways to beat the summer heat and stay in shape. You can apply this summertime running advice if you live outside of Austin.

If you’re looking for something new, try Rookie Triathlon

You put in months of training leading up to the 25th anniversary of the 3M Half Marathon. Hopefully, you’ve recovered by now! Many runners keep their training going, but they focus on shorter distances. Instead of more running, expand your endurance horizons when you try Rookie Triathlon. There are many benefits to not focusing on running and trying Rookie Triathlon. Some will make you a better runner!

First triathlon of your life

If you’ve never completed a triathlon, Rookie Triathlon is for you! With a 300m swim, 11.2-mile bike ride, and 2-mile run, this event is perfect for first-timers. The swim entry is very controlled, 1-2 participants enter the water every couple of seconds. This prevents clusters of swimmers in the water at one time, helping to calm Rookie nerves and provide a safer swim. Which then leads to more space for cyclists on the road during the bike portion. The field consists of veterans too, so if you need some last-minute advice you don’t have to go far.

Cross-training

The repetitive motion of logging hundreds of miles can stress the body. Plus, if you only run, you’re using your muscles in one motion repeatedly. This can lead to overuse and possibly injury. Cross-training could prevent some of these issues, help you stay healthier, and make you a better runner. Swimming is excellent for two main reasons: 1) you’re using your entire body during the workout, and 2) you’re not pounding the pavement putting additional stress on your muscles, joints, and ligaments. Cycling will help you build lower body strength while working your joints and muscles differently. Both of these activities can build your overall strength, help you lose weight (if needed), increase your lung capacity, and prevent injury from overuse.

16 years

That’s right, Rookie Triathlon will celebrate their Sweet 16 on Sunday, May 5th! This isn’t some fly-by-night triathlon, Rookie Tri is owned and produced by High Five Events, just like 3M Half Marathon. So you know you’re getting a top-notch event that focuses on participant safety and features an energetic finish line festival. And don’t worry, you won’t be the first Rookie to cross the finish line and you won’t be the last. Rookie Triathlon has seen thousands of Rookies begin their triathlon career!

Something different

Pretty straightforward, triathlon is something different. Instead of logging hot and sweaty miles during the summer, knock out your swim in Barton Springs. Forget a long run with humidity, at least on a long bike ride you can generate your own wind to stay cool. You’ll meet new people, make friends, and possibly join a triathlon club, like Austin Triathlon Club. They’re an excellent resource for Rookie and Veteran triathletes. The one thing that isn’t all that different, you still have to train to cross the finish line!