Summer Running

Running in the summer before cross Country Season starts in August is very, very important that you get out there and run.  At the same time you have to be very, very smart about your running.  There are a few main rules to follow:

• Be Smart - start with short distances at a slow speed and gradually increase mileage by 15-20% each week.  For new runners, it's OK if you have to walk some.  Just alternate between running and walking intervals and obviously have the running intervals longer.  

• Recognize and Respect the Summer Heat - see this page for tips when running in the heat

• Write it down - keep a running log to keep track of your.   There are many online sites, MapMyRun is a great site that lets you keep track of your mileage and you can even map your runs.  Plus there is an App on Apple & Android phones.  For simplicity, I also created a page where you can record your runs on the Spotsy Summer Challenge page.  Prizes will be given at the end of the summer for those with high mileage (50+ miles).  

• Summer Running Camp - The All Area Distance Project is a 3 week long summer camp that runs from June30th-July19th on Monday-Saturday from 7:45am-10:00am put on by Spotsylvania County Parks & Recreation & Va Runner are hosting a great camp.  Details can be found at the Va Runner link or the Parks & Rec's office.