7 Simple Tips To Get Into Summer Running with Erchana Murray-Bartlett

Guinness World Record holder Erchana ran 150 marathons in 150 days this year, so she knows a thing or two about running outdoors. She’s shared some tips with us ahead of hot run summer.

Summer’s great for a lot of things; the beach, iced lattes, beer gardens, picnics, I could go on.

For runners, a climbing thermostat often correlates directly to an increasingly earlier alarm, in our humble attempts to beat the worst of the summer rays.

The human body is incredibly resilient and heat training provides some big adaptation benefits, but it’s important to be mindful of the risks of heat exposure this season, such as dehydration, heat exhaustion, and heat stroke.

The risks can heighten with high humidity because the sweat doesn’t get a chance to evaporate off our bodies.

It’s not all doom and gloom though, the long summer days providing more opportunities to explore the outdoors than any other time of year.

With summer coming in hot, here are my seven simple tips to get into running in the outdoors this silly season.

Read more: Erchana Murray-Bartlett Has Run a World Record 150 Marathons in 150 Days

 

Need some extra inspo?

Having endured my fair share of running escapades, I know the importance of making sure fun comes first. The Hahn Beerlay challenge is an exciting moment for the running community this summer! After everyone conquers their milestone, be it 10k, 50k, or 100k, it’s time to raise a Hahn and say cheers to your fellow runners!

7 Tips for Summer Running

1. Allow Your Body to Acclimatise

Give yourself time to acclimatise to the increasing temperatures. There are a few ways to approach this, depending on your level of fitness or running experience.

This can range from beginning with a walk/run approach to build your stamina, to slowly building your weekly mileage or pace as you begin to adapt to the heat.

 

2. Choose Appropriate Routes

Rather than just sprinting out the door, deliberately source out green leafy routes that have lots of shade cover. Not only will the trees help you beat the heat, but greener routes are more likely to be scenic.

 

 

Running in a visually appealing environment can be motivating and mentally refreshing. If you can find a shaded route with drinking taps to keep you hydrated, then you’ve hit the running jackpot!

Heads up! Don’t underestimate how much harder (and how much slower) hilly and off-road routes can be.

 

3. Dress for the Season

Simple clothing choices like a running cap, sunglasses, and sweat-wicking, breathable gear can make a big big difference to your running experience.

Ahead of the summer season this year, it’s worth investing in a few lightweight pieces that will keep you cool and help avoid UV exposure.

Hot tip: Higher temps mean more sweating, so by choosing an item that’s seamless, you’ve got a better chance of reducing chafing!

 

4. Listen to Your Body

Your heart rate will climb higher than it normally would under the same pace/intensity in the heat. For example, it will increase up to 10 beats per minute in humidity ranging from 50%-90%.

It doesn’t just feel harder, it IS harder for your body. As summer hits, it’s smart to adjust your pace, take breaks, walk sections, or shorten your run when your body suggests it.

Also listen to: Nat Gallant on How to Avoid Injuries and Keep Running Strong

 

5. Stay Hydrated

As we sweat more, we need to drink more. And not just water. Remember to keep your electrolytes up to replace what you’ve lost during exercise.

If you’re hitting the trails, it’s a good idea to ensure you’re prepared for your time in the bush, along with some emergency gels and/or salt tablets in case you’re out for longer than anticipated.

Read more: 20 Ways to Hydrate While Trail Running — Ranked From Best To Worst

 

6. Join a Social Run Club

Running is a social athlete sport. All my favourite running routes have been gifted to me through people in the running community who have shown me their favourite places to run.

If you’re a bit bored of your local area, or simply feeling uninspired, a quick Google is likely to reveal a world of community or social run clubs for you to join.

There’s also the added benefit of safety in numbers, particularly on the hotter, or more remote trail locations this summer.

This is where the Hahn Beerlay comes in, it’s a running relay created in partnership with exercise tracking app Strava, that challenges Australians to collectively lace up their sneakers and run their way toward a 25,000km goal – the equivalent of Australia’s beautiful coastline. There’s still time to get involved!

 

 

7. Set Fun Goals

As Christmas drinks get poured, it can be hard to stay motivated to run. Having a goal to aim for this summer can help you to stay on your fitness path.

Goals can range from increasing your distance gradually each week, setting a target number of weekly runs, or a goal event to enter at the end of the season. Whatever your goal is, remember to celebrate your achievements along the way!

With summer just around the corner, there’s no better time to lace up and immerse ourselves in our wild and wonderful outdoors.