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#HURDLEMOMENT: 6 Tips to Make Summer Running More Bearable · Hurdle with Emily Abbate

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  Speaker 1: Humidity can be absolutely torturous. But here's the deal. With
• 0:04
  Speaker 1: the right attitude and the right approach, you too can
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  Speaker 1: learn to enjoy the summer run. Hey, Hurdler's Emily ABOUTI
• 0:26
  Speaker 1: here bring you another installment of Hurdle Moment from Hurdle.
• 0:30
  Speaker 1: I am on cloud nine right now. I'm so amped.
• 0:36
  Speaker 1: Now only did we kick off a new season of
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  Speaker 1: the show this week with none other than Nike Runnings
• 0:45
  Speaker 1: Global head coach Chris Bennett. Coach Bennett, but I'm also
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  Speaker 1: in the middle of a bunch of exciting things that
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• 1:10
  Speaker 2: Of the new season.
• 1:11
  Speaker 1: To get in on that, click on over to the
• 1:13
  Speaker 1: show notes and the description to this episode where you
• 1:16
  Speaker 1: can find all of the details. Also, just finish tonight
• 1:21
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• 1:24
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  Speaker 1: all of these, you know exactly where to go, head
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  Speaker 1: on over to the show notes. I feel like after
• 2:06
  Speaker 1: teaching intro a podcast and tonight I ran a marathon.
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  Speaker 1: It's been like an hour and my heart rate is
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  Speaker 1: like still coming down.
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  Speaker 2: So thank you so much to everyone who came to
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  Speaker 2: hang out with me. It was a total total blast
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  Speaker 2: for hurdle moment.
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  Speaker 1: Today, I am chatting to you about how to make
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  Speaker 1: summer runs more enjoyable.
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  Speaker 2: I'm not gonna lie.
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  Speaker 1: This morning I had one of those summer runs that
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  Speaker 1: rarely ever happens. You get out there, you might be
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  Speaker 1: a little hesitant at first, but as the run progresses,
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  Speaker 1: you find your footing, you don't feel like you're totally
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  Speaker 1: going to be dead from the humidity.
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  Speaker 2: You begin to feel capable.
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  Speaker 1: You pick up the pace and before I knew it,
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  Speaker 1: no joke, I had gone twelve miles. This rarely happens,
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  Speaker 1: but because it happened, I wanted to share with you
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  Speaker 1: how you can recreate this feeling. Now, your run might
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  Speaker 1: not end up being twelve miles, and that is totally fine,
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  Speaker 1: but with these tips from today's episode again, you can
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  Speaker 1: make that run more enjoyable. As always, please, if you
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  Speaker 1: like what you listened to on Hurdle, if you loved
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  Speaker 1: Coach Bennett's episode from earlier this week, it would mean
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  Speaker 1: the world to me if you would just take thirty
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  Speaker 1: seconds to head on over into the iTunes store and
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  Speaker 1: rate and review the show. Seriously, these reviews they make
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  Speaker 1: all of the difference.
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  Speaker 2: And if you've already done that, then if you.
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  Speaker 1: Could just share the episode with a friend, it's all
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  Speaker 1: so appreciated.
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  Speaker 2: Your support is so appreciated.
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  Speaker 1: Subscribing to the weekly Hurdle newsletter, it's appreciated. Whatever you
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  Speaker 1: can do as an active part of the Hurdle.
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  Speaker 2: Community, it all just means a lot.
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  Speaker 1: At Hurdle podcasts at Emily Abody and if you have
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  Speaker 1: a hurdle moment of your own to share or just
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  Speaker 1: want to say hi, the free to reach out to
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  Speaker 1: me over email. It's Emily at hurdle dot us. And
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  Speaker 1: with that, let's get to a hurdling. Summer is an interesting time.
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  Speaker 1: You're trying to keep up with your workload while wanting
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  Speaker 1: almost nothing. Most likely to do with work. You'd rather
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  Speaker 1: be on the beach somewhere. You want to keep up
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  Speaker 1: with your fitness, but again, you'd rather be on the
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  Speaker 1: beach somewhere, and so for many it's hard to find
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  Speaker 1: that motivation to keep up with Miles as usual. Listen,
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  Speaker 1: I get it fun fact. If you haven't listened to
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  Speaker 1: episode one, then you may not know that I actually
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  Speaker 1: started my journey with running in the summer. Back in
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  Speaker 1: the summer of I believe it was twenty eighteen, I
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  Speaker 1: committed to running every single day after lunch. At the time,
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  Speaker 1: I was working as a summer camp programming director in
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  Speaker 1: the middle of a weight loss journey and knew that
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  Speaker 1: I needed to find some sort of regular activity to
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  Speaker 1: keep it all going. And so every single day I
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  Speaker 1: went out ran for fifteen minutes, and in those fifteen
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  Speaker 1: minutes I thought I was.
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  Speaker 2: Running a mile. I was only running a half mile.
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  Speaker 1: But it didn't matter because that summer, even in the
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  Speaker 1: heat and the grossness, I learned to love running. And
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  Speaker 1: God that has done so much for me. I'm now
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  Speaker 1: a UESCA certified run coach. I've also done eight marathons,
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  Speaker 1: way too many half marathons to count, and most importantly,
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  Speaker 1: running is a regular part of my life. I have
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  Speaker 1: made running a regular habit, and so today we are
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  Speaker 1: talking about how to make summer runs more enjoyable. Now
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  Speaker 1: Tip number one, you gotta go and do it with
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  Speaker 1: some grace. If you're following a training plan right now,
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  Speaker 1: kudos to you.
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  Speaker 2: But here's the deal.
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  Speaker 1: As coach Bennett says in the episode of Hurdle from
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  Speaker 1: earlier this week, training plans are designed with the perfect
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  Speaker 1: conditions in mind, which means that no one's really thinking about, Okay,
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  Speaker 1: it's gonna be downboring and obscenely human, or you're gonna
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  Speaker 1: break up with your boyfriend or girlfriend, or so many
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  Speaker 1: other variables.
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  Speaker 2: So when it.
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  Speaker 1: Comes to summer running, you have to have some grace
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  Speaker 1: with this training plan of sorts.
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  Speaker 2: If you're following one.
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  Speaker 1: That means that if a day that is just way
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  Speaker 1: too hot to handle calls for a sixty to eighty
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  Speaker 1: minute steady state run, you might need to call an
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  Speaker 1: audible on that. And that's okay. Approach your summer runs
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  Speaker 1: with kindness and grace and adjust if you need to adjust.
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  Speaker 1: Right now, My only goal when I get out the
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  Speaker 1: door to go running is just to do that, to run.
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  Speaker 1: Some days, I might have it in my mind that
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  Speaker 1: I'm going to aim for four, five, six miles, But
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  Speaker 1: if I get out there and it's not going all
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  Speaker 1: that well, then it's not going all that well.
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  Speaker 2: Sure.
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  Speaker 1: It's one thing to stick it out and feel proud
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  Speaker 1: that you got out there at all. It's another thing
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  Speaker 1: to put yourself through a torture of unnecessary ickiness. What
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  Speaker 1: an exclamation right anyway? Tip number one, go into your
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  Speaker 1: summer running with some grace. Tip number two dress appropriately.
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  Speaker 1: They make clothes that are sweat wiking for a reason.
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  Speaker 1: When you wear a cotton T shirt like your favorite
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  Speaker 1: fraternity or sorority one from college, when this gets wet,
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  Speaker 1: it stays wet, and it gets heavy and it doesn't breathe,
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  Speaker 1: which can unfortunately lead to you overheating, and we don't
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  Speaker 1: have time for that, do we. So look for sweat
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  Speaker 1: wicking options like tank tops and shorts. If you are
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  Speaker 1: someone like me who is proud of their larger, perhaps thighs,
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  Speaker 1: then look for options that are going to be long
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  Speaker 1: enough to make you feel comfortable if those tend to
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  Speaker 1: rub together. Also, as always, lean into a good pair
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  Speaker 1: of sneakers that feel supportive. The research shows as long
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  Speaker 1: as you feel comfortable, that is the most important thing
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  Speaker 1: when it comes to buying sneakers versus buying for a
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  Speaker 1: certain gate or foot type.
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  Speaker 2: And also, of note, your accessories.
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  Speaker 1: Are important as well, So I lean into a lot
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  Speaker 1: of running hats when it is hot outside. That little
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  Speaker 1: extra bit of shade helps me keep my cool, and
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  Speaker 1: sunglasses can be key to help you see through the
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  Speaker 1: haze of the summer sun. Also commonly overlooked the importance
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  Speaker 1: of good socks, especially when your feet are sweating obscenely,
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  Speaker 1: which is like kind of a weird thing to say
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  Speaker 1: out loud, I guess, make sure you're wearing socks that
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  Speaker 1: get the job done, that wick the sweat away from
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  Speaker 1: your feet and help you feel more comfortable out there.
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  Speaker 1: Kind of related if you are a chafer, and if
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  Speaker 1: you ask me, it doesn't matter what size you are.
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  Speaker 1: If you have a body, then you have the opportunity
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  Speaker 1: as wonderful as it is to chafe. So before you
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  Speaker 1: head out there, make sure to grab something like a bodyguide.
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  Speaker 1: I'm also a big fan of the Megababe chafe stick
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  Speaker 1: to rub in your problem areas. Trust me, it makes
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  Speaker 1: the world of difference. Tip number three. If we're making
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  Speaker 1: summer runs more enjoyable, share them with friends. Now. Obviously
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  Speaker 1: at coronavirus makes this a little bit difficult, but if
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  Speaker 1: you have the opportunity to stagger at a track or
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  Speaker 1: perhaps enjoy your run outside from a safe distance with
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  Speaker 1: someone you care about, that can be a huge motivator
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  Speaker 1: and super helpful when it comes to the accountability factor
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  Speaker 1: of showing up in the first place. If you are
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  Speaker 1: more comfortable tackling this thing on your own, I totally understand,
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  Speaker 1: it's certainly one of the safer options right now, then
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  Speaker 1: lean into a virtual community. I have been geeking out
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  Speaker 1: for the past few months over Strava. I actually also
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  Speaker 1: just created a club group in there for all hurdlers
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  Speaker 1: called Hurdlers, So join a club team like the or
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  Speaker 1: communicate with your friends over social media. Share your details,
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  Speaker 1: your runs, your paces, your mileage. Keeping up with one
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  Speaker 1: another might just be the encouragement you need to get
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  Speaker 1: out day in and day out. Tip number four, bring
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  Speaker 1: the right nutrition with you. Here's the deal. It's hot
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  Speaker 1: out there. Your sweat rate is increasing. When your sweat
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  Speaker 1: rate increases, your body is doing the best it can
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  Speaker 1: to cool you off efficiently. That means that you're going
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  Speaker 1: to need to hydrate for sure, especially now when you
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  Speaker 1: might not feel the most comfortable drinking from public water fountains.
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  Speaker 1: Bringing a bottle with you on the run is super
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  Speaker 1: important if you're going to be out there for a while.
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  Speaker 2: I aim to drink some sort of.
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  Speaker 1: Fluid every twenty minutes or so, and I'm a huge
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  Speaker 1: fan of electrolyte tablets or reaching for something with those
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  Speaker 1: electrolytes like a vitamin water or a Gatorade when I'm
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  Speaker 1: on the move. If I'm going out there and I
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  Speaker 1: don't want to carry a bottle, I will always, always,
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  Speaker 1: always carry a debit card, which works for me in
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  Speaker 1: a major city because I can duck in to a
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  Speaker 1: convenience store or a Dwayne Read or CBS and grab
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  Speaker 1: myself something to drink on the move. As far as nutrition, again,
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  Speaker 1: another really important tool to help you stay feeling your
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  Speaker 1: best when you're out there. I have been slowly working
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  Speaker 1: my way through the Cliff Energy.
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  Speaker 2: Blocks I think they're called.
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  Speaker 1: If that's not the name, but basically at Cliff's gummies
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  Speaker 1: are the best. I also love the Gatorade Endurance Choose
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  Speaker 1: because they are a little bit smaller in their packaging,
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  Speaker 1: so they fit pretty well in my shorts pockets. Tip
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  Speaker 1: number five, don't forget to put on your sunscreen. Even
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  Speaker 1: when I'm going out at six point thirty in the
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  Speaker 1: morning and the sun isn't fully up yet, I make
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  Speaker 1: sure to spray myself with some sort of SBF thirty
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  Speaker 1: sport friendly sunscreen. Usually it's whatever generic kind I can
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  Speaker 1: find from the CBS down the street. On my face,
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  Speaker 1: I'm almost always using either beach Bum sunscreen or Supergoop
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  Speaker 1: sunscreen with a higher SBF something like fifty. And although
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  Speaker 1: both of these the body and the face stuff it
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  Speaker 1: might make me sweat a little bit faster, or at
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  Speaker 1: least it feels that way. I'm so thankful and I
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  Speaker 1: can't even believe I'm saying this. Sentence that it is
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  Speaker 1: now what mid July, and I do not have a
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  Speaker 1: sports broad tan, a short stan, a sock tan, or
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  Speaker 1: any other tan aside from a bathing suit tan. So
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  Speaker 1: sunscreen super important because sunburns make for uncomfortable running and
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  Speaker 1: just uncomfortable life, to be honest and last, but not least,
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  Speaker 1: kind of going hand in hand with having some grace.
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  Speaker 1: Tip number six run easy. Yes, it feels totally great
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  Speaker 1: to hammer through some intervals, and if you feel comfortable
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  Speaker 1: hammering through some intervals, good for you.
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  Speaker 2: But some are running.
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  Speaker 1: What's first and foremost most is that you're staying safe.
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  Speaker 1: And staying safe in the summer most likely involves running easy.
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  Speaker 1: Want to make sure that you feel comfortable, You're hydrated,
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  Speaker 1: you're good on your nutrition, you feel great and what
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  Speaker 1: you chose to wear. And by running easy, you can
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  Speaker 1: get out there, have a good time with the run,
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  Speaker 1: have fun, and keep at it. Week after a week today,
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  Speaker 1: on that long run where I tackled those twelve miles,
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  Speaker 1: I felt I just felt good, and that feel good
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  Speaker 1: feeling that's what motivated me to pick up the pace
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  Speaker 1: come miles nine, ten and eleven. That's not to say
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  Speaker 1: that at points during nine, ten and eleven, I thought
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  Speaker 1: to myself, this is a considerable effort. But that effort
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  Speaker 1: still felt conversational, still felt doable, and that is what
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  Speaker 1: made the run even more enjoyable. Humidity can be absolutely torturous,
• 13:55
  Speaker 1: but here's the deal. With the right attitude and the
• 13:58
  Speaker 1: right approach, you too can learn to enjoy the summer run.
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  Speaker 2: And that's it for now.
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  Speaker 1: As always at emily a Badi at Hurdle Podcast, be
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  Speaker 1: safe out there, have some fun. Send me your photos
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  Speaker 1: of your enjoyable summer runs. I can't wait to hear
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  Speaker 1: how it's going for you. Another hurdle conquered. Catch you
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  Speaker 1: guys next time.