First of all, set yourself up for success. If you're going to be training in the heat, take a look at the PB time that you submitted to us - this might have to be adapted slightly so that you're able to achieve the paces within your sessions. Training in the heat will make running significantly more difficult so whilst you may feel 'unfit', this is not the case - it is the effects of the heat on the body. Head to the Manage Plan section of your app to make those changes so that you can still get a sense of accomplishment.

The sun is the strongest at midday. Avoid sunburn and dehydration by scheduling your run for the morning or once the sun has started setting. Taking a long run during the hottest part of the day can put a lot of strain on your body which will not only affect your performance, but your recovery as well. In general, avoid running between 12pm and 3pm, and try to map out a shady route!

If you have access to a gym, it could be an idea to hop on the treadmill to complete your more difficult workouts and prevent heat exhaustion. You can change the units of your plan to align with your treadmill, making the transition very simple.

We hear it time and time again, but drinking enough water is SO important. Recommended daily intake varies between countries due to differing climates, but in the UK the advised amount to drink is around 2 litres to replace normal water loss (emphasis on normal). When exerting more energy and sweating more, you should look to increase your water intake before, during and after you run.

If you’re new to endurance running or running in the sun, buying yourself a hydration vest is a must (top tip: they are also great for carrying sugary snacks to keep you going). You can fill the water bottles up with your hydration drink of choice - we recommend adding electrolytes and salts too.

Unprotected exposure to the sun’s harmful ultraviolet (UV) rays can cause skin and eye damage, as well as suppression of the immune system, so remembering to lather on the suncream before heading outside for your long run is vital. You could be outside for hours, so opt for a 50+ SPF to ensure maximum protection. Don’t just put it on the areas that are exposed either - UV rays can penetrate some clothing so remember to rub it over your face, hands and body.

By all means, you have the right to wear whatever you feel comfortable in, but it’s worth bearing in mind that your body temperature will increase considerably when running in the heat. Running gear that felt manageable before you left the house might have you regretting your outfit choice 5 minutes into your run. If you enjoy wearing shorts, opt for those. If you’re happy to wear a vest, go for it.

Another consideration is to be mindful about the fabric you choose when buying activewear. Bamboo is a popular choice at the moment and it's clear why - it’s light, breathable, and sustainable. It can also protect your skin from UV rays! Cotton-blends also work well - they are more sweat-wicking than 100% cotton.

Finally, colour matters too - it would be wise to avoid dark colours. White reflects more of the sun’s light than black so you can stay cooler for longer!

If you’ve ever experienced a sunburnt scalp, you most likely won’t want to experience it again. Although there are more and more SPF products for your scalp becoming available, wearing a hat is a much easier, cheaper (not to mention less greasy!) option. It goes without saying that the likes of floppy, fedora and beret hats are out of the question here; a simple baseball cap will do the job.

If you’re in the market for a running hat, try opting for one with breathable fabric. Covering your scalp when the sun is beating down on it will really help to prevent you from overheating when on your long runs, or risking heat stroke!

As mentioned previously, below optimal conditions can really hinder your performance, so don’t expect to run your best. Your body will be focusing on keeping you cool so your paces may not be as fast as you expect them to be. Don’t let this demotivate you - it is better to maintain your training and get a little less desirable results than to skip it entirely, especially when it comes to training for long distances.
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Prepare accordingly and your training is likely to be unaffected. If you have to take your long run on a hot day, following the above steps will leave you in good stead. Be safe, be sensible and most importantly enjoy it!

Fancy yourself as a bit of a ‘speedster’? Time to switch up your summer season and add some track racing in. Here are our top tips ☀️

Track is a great way for you to get some variety into your training, no matter what distance you do. By doing shorter and faster races/workouts, you will increase your anaerobic capacity and turnover, which will be a massive benefit to you long-term when training for your half-marathon or marathon. Just think, the faster you can run one mile, the easier your half-marathon / marathon mile pace will feel.

On track, you have the option to do multiple ‘distance’ events. Typically, you will find 800m, 1500m, 3000m, 5000m or 10,000m. Each event is equally difficult in its own unique way, and it all depends on your strengths. If you have pure speed, try out the 800m or 1500m. Alternatively, if you believe you are more of a speed-endurance type of runner, 3000m + may be the event for you.

Example: 8 x 200m with 2 minutes recovery on track, road or on a gradient. You could see this kind of training in one of your Runna Interval or Hill workouts.

Example: 12 x 400m with the same recovery as the repetition. You could see this kind of training in one of your Runna Interval workouts.

Example: 6 x 5 minutes with a 60-second slow walk or jog recovery. You could see this kind of training in one of your Runna Tempo workouts.

Examples: Squats, Deadlifts, Nordic curls, Calf raises, Sit-ups, and push-ups. This can be done with weights or as a faster HIIT (high-intensity interval training) session. This training can be added to your Runna plan by going to the 'Train' tab > 'Manage Plan' > 'Add Additional Workouts'.

For the track, you would race in a “racing spike”. This is an incredibly lightweight shoe with short pins on the sole for additional traction. If you are going to be training on a track as well as racing, you can still use your road shoes as running in spikes TOO often can be overly strenuous on your legs. It is always a good idea to mix up training footwear and have a shoe rotation! If you're interested in running spikes, we recommend our friends at Heartbreak Hill Running Company and Marathon Sports.

🎽 How do you find track races?

Track races occur all around the world and will usually take place within the summer (the months can vary depending on where you are in the world) e.g. the British track season is usually between April and August. Track meets usually vary in ability level and you will often find that they have entry standards depending on your PBs. The great thing about track races is that they are seeded, meaning you will always race against people who are your ability – so you will always have company!

A track is a 400m oval meaning the laps can be difficult to get used to, especially if you are running in one of the longer events. It would definitely be best to train on a track if you are thinking of racing on it. Practising the ability to run laps and get a feel for the rhythm will benefit you when it comes to race day! Your mental approach to a track race can vary depending on the event. In a middle-distance race (800m/1500m), you have to be responsive due to the quick nature. In events 3000m and above, it is useful to try and switch off mentally and find a smooth rhythm for the first half of the race. Once you get to the business end of the race, you can switch back on and start attacking the final stages of the race!

As GPS may not be very accurate when training on the track, this setting will allow you to start each of your reps manually (either on your phone or watch) instead of it being automatically controlled for you. Also, this will prevent the workout from being able to lap if you are not yet on the line ready to start your rep. This feature will allow you to complete your track workout as efficiently as possible!