Are you in the middle of training for REVEL Big Cottonwood or Canyon City? OR have you heard about the NEW race – Mt. Lemmon (Nov 12)?? If you are running one of these it probably means you’re doing long runs in the middle of summer. I don’t have to tell you it’s HOT out there – I’m sure you’re aware. But I do want to tell you to be safe and run smart.

Here is a list of reminders for your long run. These are especially helpful tips to keep in mind in the summer. But anytime you’re pushing your body to the limit you should make an effort to keep your body safe and strong.

Tips for Running in the Summer

1. Make hydration a priority. Before running. Mid-Run. After running.
2. Check the weather report and run around it. Try to run early or late = the coolest part of the day. Luckily the days are longer in the summer and you can run in the early morning or evening while it’s still light out. The key is to plan when and where you’ll run to get out during a time that’s both cool and allows for visibility to other runners, cyclists and cars.
3. Wear quality, sweat-wicking clothes. I make sure to pack quality running gear that can help me feel a little more comfortable. The reality is I’m going to be completely drenched in sweat by the end no matter what, but wick-wear helps. So does a visor and lighter colored shirts to keep me a little cooler.
4. Consider running slower and shorter. It’s important to change your running in very extreme conditions to keep your health a priority. If it’s super hot or cold – run smart and change your running accordingly. This means I am slower when I run in very hot, humid conditions. That’s okay. Take walking breaks if you need to.
   Check in with your body and assess how much to push yourself based on effort level, sweat, hydration, fatigue and anything else that your body is using to indicate how it’s going.
5. Remember it’s a journey. One bad run isn’t going to ruin your entire training cycle. It’s up to you to know your body and know when to push it and when to pull back. Keep the big picture of your entire training calendar in mind. Do the work. Run smart. You’ll get there.

Good luck! I’ll see you out there!

Do you have any HOT tips for summer running? Tweet us @RunEatRepeat and @RunRevel

Monica is a Health Coach and RRCA certified running coach living in southern California. She blogs at www.RunEatRepeat.com sharing her adventures of running marathons and eating delicious food all across the USA. “RER” started as a way to document her weight loss journey and training for her first race - now it’s updated daily with tips, recipes and more! Follow along at www.RunEatRepeat.com and on Instagram @RunEatRepeat

Running is a sport enjoyed by people all over the world. Some run for fun, others to prepare for a race, and some do it to lose weight or get in shape. Regardless of your reason for running, keep it enjoyable by employing some of these safety tips to keep the good times running.

Things Can Get Bumpy

One of the leading causes of injury is an improper running surface, so take this tip to heart and mind the surface you run on. You likely have your terrain preference, whether it is on a treadmill, grass, sand, concrete, trails, or asphalt. Hard surfaces cause the most shock to your joints, while soft ones put uneven stress on your joints. Both surfaces have their positive and negative aspects, but the best surface will be one that is smooth, level, and absorbs the most shock.

Close cropped grass or turf is touted as the best surface to run on because it is soft and easy on your legs, while also making your muscles work hard. However, if you are training for a marathon, youll likely be running on hard asphalt, so it will be best to run in the environment you will be running on to prepare yourself and your body. In the end, choose the terrain you enjoy the most, but adjust accordingly to minimize the risk of injury.

If the Shoe Fits

Keep in mind that your shoes are the best protection against injury, so it is highly recommended that you purchase your running shoes from a store that specializes in running gear. Let the salesperson know your experience level, running type, and running terrain and they can help you find the best shoe. Dont forget that while you may still have more energy to run, it is possible to outrun your shoes. A typical running shoe will last up to 500 miles. After theyve reached that max, its best to retire them.

What are some of the signs of a tired shoe? Put your shoes on a table and take a close look: if they lean to one side or have a worn down tread, its best to head to the store. The fact that your big toe is making an appearance is a glaring sign, but the sudden onset of pain in your back, knees, or ankles is a sign you shouldnt ignore. Over time, running shoes lose their support and ability to absorb shock, and continuing to use them increases your risk of injury.

H2O or Bust

It is easy to get dehydrated while running, especially in the heat. While it might seem impossible to stay hydrated on your run, there are a few tricks you can implement. We all know to drink water after running, but its just as important to drink it before. Why? This prepares your body for the water it is about to lose via sweat and keeps you running at your desired pace. Dehydration lowers your blood volume, significantly impacting your bodys ability to transfer heat and thus making it harder for your body to keep going.

Its easy to stay hydrated before a run, but what about during? How many times have you fumbled with the cap on a water bottle only to have most of it end up running down your shirt? You could stop, but then you lose your momentum. For serious runners, investing in a hydration backpack is a great option. Worn on your back, it dispenses liquid through a straw attached to the backpack, making hydration quick, easy, and instantaneous.

Like any sport, running requires a few safety precautions to prevent the activity you love from becoming a hazard. Know your terrain, wear the right gear, and drink plenty of water to ensure you have a fun and safe run.

Downhill running, especially FAST downhill running, can subject runners to higher stresses on the legs due to eccentric force, which is a major cause of delayed-onset muscle soreness, or "DOMS."

The common misconception that DOMS is caused by "lactic acid in the muscles" is completely wrong. DOMS in the leg muscles is caused by eccentric force, where the muscles are doing two things at once: (1) acting like “shock absorbers” to absorb the impact forces of landing on your foot, while at the same time (2) lengthening like a spring to propel the body forward. The end result is that the muscles are pulled in two different directions at the same time, which results in microscopic tearing of the muscle fibers. The muscle damage triggers an inflammatory response by the body, resulting in swelling, stiffness, and tenderness in the muscles. The good news is that most of the symptoms of DOMS, which fade in a few days, are a result of the body’s inflammatory response, not damage to the muscles themselves.

The best way to reduce the effects of increased eccentric force in a downhill race is to train using what is known as “repeated bout effect.” This training effect occurs when a session of running downhill in a workout (a “bout”) provides a protective effect in subsequent workouts of the same nature. After recovering from normal muscle damage and soreness from a downhill session, runners can recover faster, and experience less DOMS, after subsequent workouts.

This doesn’t mean that the best way to build “downhill running ability” is to go out for a couple of downhill runs a few weeks before your race. The “repeated bout effect” regimen should follow a measured and meaningful schedule that allows time to recover and adapt from one session before the next one. Moreover, the intensity of the downhill workouts should be very light in the early sessions, and with short distances. Over time, the intensity and distance gradually increase. Meanwhile, ensuing workouts should take into consideration the need for short recovery from the downhill intensity. Your body will need a little extra time for the inflammation and repair process to take place before you attempt any other type of intensity in a “hard” run.

All totaled, a proper training schedule for a downhill race should incorporate two major elements to maximize the gains from a downhill course, while minimizing the effects of eccentric force: (1) repeated bout effect sessions over a number of weeks, with gradually increasing intensity and distance; and (2) regular practice of using proper downhill form. With both of these training elements in your training regimen, you should be well prepared for any downhill race.

Paul Carmona is the Online REVEL Coach who has designed trainling plans specifically for REVEL downhill courses. He is an 11-time REVEL Marathon Finisher and run multiple Boston Qualifiers on every REVEL course!