August 2023
How is your training going throughout these hot summer months? Hopefully you have time to exercise when it’s cooler in the mornings or evenings! Personally, I prefer evenings because the humidity is more oppressive in the mornings. No matter when you run, it is especially important to make sure you are properly hydrated during these hotter months. This summer I succumbed to the need to carry hydration with me on runs. I had a few runs early in the summer when I got nauseous and lightheaded; it was quite unpleasant! Carrying a small handheld water bottle with either plain water or water + hydration powder has eliminated those symptoms for me, so now I just make sure not to run without my handheld. I probably don’t need it every time, but it makes me feel better to know that I have it just in case. Better safe than sorry is definitely the name of the game right now!
What’s your favorite company/flavor of hydration powder? Send me an email! coach@run4thehills.com
Meal Prep
Quinoa - Turkey - Brussels Sprouts
This week, the randomizer chose quinoa, turkey, and brussels sprouts. I found this recipe for a hash that sounds great!
https://pumpandcrunch.com/2021/09/turkey-quinoa-and-brussels-sprout-hash/
Would you like to use the randomizer to help give you meal prep ideas? Click the link below and then click the “make a copy” button. Instructions for how to use the randomizer are at the top of the spreadsheet.
Workout
Here’s a 30 minute full body HIIT workout to try.
https://www.youtube.com/watch?v=X1tMY20iKrY
Yoga
I’m sure many of us need to be better about unwinding at the end of the day. Here’s a yoga video to help us do just that!
https://www.youtube.com/watch?v=4TQsfBYCyKQ
Cardio : Stay hydrated!
We’re having a scorcher of a summer here in Southwest Virginia, and I know many other parts of the country are also getting hit with some crazy heat waves. Be sure to drink plenty of fluids and electrolytes throughout the day so you don’t get dehydrated! (And remember, you need to keep your water and electrolytes balanced, so don’t just drink plain water!) There are many different hydration mixes available out there, try some and see which one you like best! My personal favorite is Tailwind Nutrition, but it doesn’t have as much salt as some of the others such as Skratch Labs. If you are a saltier sweater, you’ll especially need to make sure your hydration mix has adequate electrolytes.
Currently Recommending
Femammal Podcast : Energy and mood throughout the menstrual cycle.
Motivation
“The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty.”
- Winston Churchill
In Case You Missed It
I posted a blog recently about some considerations for female athletes that are different from considerations for male athletes. For too many years, female athletes were treated and trained just like men, and that does them a huge disservice! Females are different from males in many ways, from their hormones to their body composition. Taking the differences into account allows for much more effective and successful training. Check out the blog post for some of the considerations.
https://www.run4thehills.com/blog/4-considerations-for-female-athletes
Freebie
This month, I am giving you 1 week of my Running 101 plan! This beginner running plan starts out extra easy to help prevent injuries and exhaustion that can slow you down and delay your progress. (Click the link and then select “make a copy.”)
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