Mid Summer is HERE!

Well.. It is the MIDDLE OF JULY..

EEEKKKK..

Summer is HALFWAY OVER 🙁

To end the summer on a high fitness note and improve your running ability, here are some suggestions:

  • Set specific goals: Determine what you want to achieve by the end of summer. It could be running a certain distance or improving your running pace. Setting clear goals will help you stay focused and motivated.
  • Create a training plan: Develop a structured training plan that includes a combination of running workouts, strength training, and cross-training activities. Incorporate different types of runs such as long runs, speed work, and tempo runs to enhance your overall running ability.
  • Gradually increase mileage: If you're aiming to run longer distances, increase your weekly mileage gradually to avoid overuse injuries. The 10% rule is a good guideline to follow, which suggests increasing your mileage by no more than 10% per week.
  • Incorporate strength training: Strengthening your muscles, particularly those in your legs and core, can improve your running efficiency and reduce the risk of injuries. Include exercises like squats, lunges, deadlifts, planks, and hip exercises in your routine.
  • Practice interval training: Interval training involves alternating between high-intensity efforts and recovery periods. This type of training can improve your speed and endurance. For example, try sprinting for 30 seconds, then recover with a slow jog for one minute. Repeat this cycle several times.
  • Work on your running form: Pay attention to your running form to ensure you are running efficiently. Maintain an upright posture, relax your shoulders, and focus on a mid-foot strike to minimize impact. Consider consulting a running coach for a thorough analysis and personalized advice.
  • Cross-train: Engage in cross-training activities such as swimming, cycling, or strength training on your non-running days. These activities can help improve your overall fitness, prevent overuse injuries, and provide variety to your routine.
  • Stay consistent and listen to your body: Consistency is key when it comes to improving your running ability. Stick to your training plan but also listen to your body. Rest and recovery days are just as important as your training days to avoid burnout and prevent injuries.
  • Stay hydrated and fuel properly: Drink plenty of water throughout the day to stay hydrated, especially during the summer months. Fuel your body with a balanced diet that includes carbohydrates, proteins, and healthy fats to support your running performance.
  • Join a running group or find a running buddy: Running with others can provide motivation, accountability, and a sense of community. Consider joining a local running group or finding a running buddy to train together and share experiences.

Remember, progress takes time, so be patient and enjoy the journey. Celebrate the small victories along the way, and don't forget to have fun while pursuing your running goals.

Lastly, always remember, safety should always be a top priority when running outside in extreme weather conditions. If the temperatures become excessively high or you experience any health concerns, it's best to consider alternative indoor workouts or choose cooler days to run outside.

Again, SO many of our 6AMRUN.com items are so helpful in this SUMMER HEAT!.

Please check them ALL Out at: www.6AMRun.com 

Thank YOU 6AM Runners,

From: Your 6AM Run TEAM

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