May 2022
Message from the Coach
Are you getting frustrated with trying to train in the heat? It can be rough, especially if your training was going really well before it got hot out. It can be hard to mentally accept it, but the best thing you can do is to slow down and take it easier until your body acclimates to the heat. Your heart rate will be higher as your body tries to keep you cool, and that’s ok too. If you allow yourself to take it easier for a few weeks while your body adjusts, you should be able to start training harder again. If you try to push through the heat and keep the intensity high, you will have more trouble acclimating and will probably take much longer to adjust. You also may risk some burn out from having to exert so much extra energy. If you can run earlier in the morning or later in the evening to avoid the heat, that is also very helpful, but if you’re like me and prefer running in the afternoon or early evening, consider carrying some water or hydration fuel with you to help.
I’m looking forward to my first summer race of the year on June 11th in Burke’s Garden. I’ve run the Varmint ½ marathon once before, and while it’s apparently usually quite warm for this race, I got lucky the first time. In preparation for it possibly being hot this year, I carried my camelbak with Tailwind Nutrition endurance fuel for my long run this past Friday. It was over 80 degrees out with very little shade, so I was very glad I decided to bring the hydration with me! I was able to take small sips throughout the run, and I never got dehydrated or burned out.
Have more questions about summer running? Send them to coach@run4thehills.com!
Recipe of the Month
Peach Muffins
https://www.run4thehills.com/blog/foodie-friday-peach-muffins
Who else is excited for peach season? These muffins are great for peaches that somehow manage to get a bit over ripe before you have a chance to eat them.
Workout of the Month
Quick Cardio Workout
www.run4thehills.com/blog/ww-52522-quick-cardio-workout
Get ready to get your heart rate up! This workout is all about the cardio. Some of these exercises can be done slower to add a balance component or some extra ab work, but most of them are just about elevating the heart rate and moving!
Cardio Tip of the Month
Be kind to yourself as the weather gets hotter. Your heart rate is going to be higher as your body acclimates, and you may need to run slower for a few weeks until you finish adjusting. Taking it easier now while your body adjusts will help you not overdo it and enable you to hit the training harder once you are ready!
Currently Recommending :
Podcast Episode : Fertility Friday: Answering your top questions about cervical mucus https://open.spotify.com/episode/1MFQjUNMMNVMZiHy7bch7f?si=XlJMIQAVT5agJHhcv8QAVg
Cervical mucus is not something anyone really wants to talk about, and it’s definitely not something we learned about when we went through puberty, but it is an important sign of health that everyone should be aware of! You should know what the different types are telling you about what is going on in your body, and you should know when it is telling you that something is wrong.
Music : Brooklyn Duo
This is one of my favorite groups to listen to as background music; they are a pianist and a cellist, and they do covers of popular songs.
Instagram Account : @featherstonenutrition
One of my favorite nutritionists to follow, she does a weekly true/false nutrition question to bust popular myths and she follows up with the science.
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