Tips on How to Run During the Summer of 2020

Summer running is often associated with early mornings, missed happy hours, and weekend long runs with eyes set on the fall race calendar. This summer, runners find themselves in uncharted waters with an open calendar and strict guidelines on group gatherings.

While, in the moment, runners can be feeling a variety of emotions, we encourage runners to use this time to focus on becoming a stronger, more resilient runner. That way, when the races resume, you are more than prepared to hit the road running.

Tip #1: Set a new goal! Even better, set a new goal that addresses an area of opportunity for your running. As humans, we tend to gravitate towards things we are good at or come more easily to us; now is a great opportunity to challenge ourselves to get outside of our comfort zone without worrying about it affecting our race-day performance.

For example: If you are a runner that trains for a marathon every summer, putting in consistent long easy runs but skipping the speed work, set a goal of a fall 5K time trial!

Other goal-setting examples include:

1. Completing a targeted strength training routine three times a week.
2. Exploring a different cross-training activity that challenges your muscles differently, like swim lessons.
3. Going on a long-run adventure every week. Leave the splits and the time goals at home, and soak in your surroundings—just make sure you pack water!

Tip #2: Build a recovery routine! The average runner knows the importance of recovery, but often does not allocate enough time toward it. This summer is a great opportunity to build important recovery habits that you can utilize in the years to come.

These habits could include:

1. Improving your sleep habits.
2. Increasing your daily hydration.
3. Adding fruit and vegetables into your diet.
4. Foam rolling and stretching at the end of every day.

Tip #3: Embrace the new normal.If you find your normal running path is busier than normal, take your run somewhere else and explore new roads or neighborhoods. Whether you are a new runner or a veteran, embrace this opportunity to run for fun without the pressure of a race.

About the Author

Pamela Geisel, MS, CSCS, CPT is an Exercise Physiologist and the Manager at Hospital for Special Surgery’s Tisch Sports Performance Center. She graduated with honors from Towson University with a bachelor’s in exercise science and received her master’s in exercise physiology from Adelphi University. She has been in the fitness field since 2007 and has a special interest in using strength training to maximize performance and reduce injury for runners. Geisel is a long-distance runner and has completed nine marathons, more than twenty half-marathons, and many 5K and 10K races.