Summer running can feel rough — hot temps, heavy air, and schedules that are anything but consistent. But here’s the thing: what you do in the summer can set you up for major success when it comes to those crisp, cool fall race days.
In this episode of The Brunch Running Podcast, run coach Michaela Robertson from Strides for Strength about how to make the most of your miles this summer — even when you're sweating buckets and questioning all your life choices mid-run.
Here are three key takeaways to help you stay strong, have fun, and show up confident at your next start line:
1. Slow Down — Seriously
It’s hot. Your body is working harder. Michaela puts it perfectly: “If you’re running the same paces in the summer that you run in the fall, you’re probably leaving untapped potential on the table.”
Instead of fixating on pace, focus on effort. That might mean slowing down by 30 seconds to even a minute per mile — or taking walk breaks. Think of it as “steady effort” training, not “how fast can I go before I melt” training.
👟 Pro tip: Run with a friend or join a group run. Conversation pace is often the best pace in the heat.
2. Cross-Train and Stay Flexible
Summer isn’t just busy — it’s unpredictable. Vacations, kids, late nights, early mornings... it all adds up. That’s why flexibility is your secret weapon.
“If three or four runs a week feel like too much,” Michaela says, “what can you do instead?” Hiking, swimming, cycling, and even indoor workouts (hello, treadmill!) can help build your aerobic base without overloading your body.
These lower-impact activities still count. They’ll help you stay consistent without the mental burnout of forcing every run.
3. Rethink Your Fuel and Hydration
This is the season where you sweat everything out — and that means your fueling needs change, too.
In the summer, your body burns through carbs faster and needs more sodium to stay balanced. Michaela recommends increasing your carb intake during long runs (up to 100g/hour!) and making sure you're fueling earlier and more often — especially if you're used to the every-30-minute rule. Try every 20 minutes instead.
Also? Don’t be afraid to carb-load a little more in the days leading up to a long run or race — and check those nutrition labels for sodium.
🥤 Bonus tip: If it’s too hot outside, the treadmill is still a valid option. Get your miles in wherever they feel most doable.
Summer miles might feel slower, sweatier, and a little less structured — but they absolutely count. They’re laying the foundation for your fall goals, brick by sweaty brick. So give yourself grace, shift your mindset, and don’t forget to have some fun along the way.
Want more support in your summer training? Check out the Strides for Strength Summer Running Guide and tune into the full podcast episode here.