Growing a Run Community with Runners and Stunners founder Jenny Mannion

As the warm summer weather persists, so does the challenge of running in warm temperatures. Whether you’re training for a race or just trying to stay fit, summer running requires extra preparation. Here’s a guide to help you stay cool, safe, and energized during your warm-weather runs.

1. Time Your Run Right

Timing is everything when it comes to running in the heat. The early morning or late evening hours are your best bet to avoid the peak heat. Not only are temperatures cooler, but the sun's rays are less intense, reducing the risk of sunburn and heat exhaustion.

2. Hydrate, Hydrate, Hydrate

Staying hydrated is crucial. Start hydrating well before your run and continue sipping water throughout the day. For runs longer than 60 minutes, consider an electrolyte drink to replenish the salts lost through sweat. A hydration belt or handheld bottle can make it easier to carry fluids with you.

Product Recommendation: The Karrimor Running Water Bottle is a designed specifically to fit comfortably in your hand. It has a pull-top sports cap for easy hydration on the move making it the perfect running companion.

3. Dress for Success

Lightweight, moisture-wicking clothing is a must for summer runs. Look for fabrics that pull sweat away from your skin and allow it to evaporate quickly. Loose-fitting clothes in light colors will reflect the sun's rays and allow your body to breathe. Don’t forget a hat or visor to shield your face and sunglasses with UV protection to protect your eyes.

Product Recommendation: The Hypercraft Sunglasses are designed for runners, offering no-slip, no-bounce performance with polarized lenses. They provide complete full-spectrum UV protection and come in a variety of stylish colors.

4. Slather on the Sunscreen

Sunscreen is non-negotiable when running in the summer. Opt for a sweat-resistant, broad-spectrum SPF 30 or higher, and apply it liberally to all exposed skin. Reapply if you're out for a long run or sweating heavily.

Product Recommendation: The Neutrogena Ultra Sheer Dry-Touch Sunscreen offers broad-spectrum protection in a lightweight, non-greasy formula that won’t clog pores. It's water-resistant for up to 80 minutes, making it ideal for sweaty summer runs.

5. Adjust Your Pace

Heat and humidity can slow you down, and that’s okay. Listen to your body and adjust your pace accordingly. It’s better to run slower and complete your workout than to push too hard and risk overheating. If necessary, incorporate walk breaks to keep your heart rate in check.

6. Fuel Right

Your body needs extra energy to cope with the heat, so don’t skimp on your pre-run fuel. A light snack rich in carbs, like a banana or a handful of pretzels, can give you the boost you need without weighing you down. After your run, replenish with a mix of protein and carbs to aid recovery.

7. Consider Cooling Gear

Cooling towels or neck wraps can provide relief on particularly hot days. These items are designed to stay cool when wet and can help lower your body temperature. Simply soak them in water before your run and drape them around your neck or shoulders.

Product Recommendation: The Mission Cooling Towel stays cool for hours when wet and can be worn around your neck or head for instant relief from the heat. It’s perfect for keeping your body temperature down during and after a run.

Running in warm temperatures can be challenging, but with the right preparation and gear, it’s possible to stay safe and enjoy your training. Listen to your body, stay hydrated, and don’t forget to reward yourself with a well-earned cool-down treat!

Autumn race season is almost here, and whether you're doing something completely new or looking to shave seconds off your personal best, now is the perfect time to fine tune your training. To help you get race-day ready, we caught up with Olympic Heptathlete Chari Hawkins, who shares her top tips for maximising your training. Plus, we’re excited to introduce the newly launched Brooks Hyperion Max 2—a shoe designed to make fast feel good.

Q: As an athlete that competes across multiple distances and disciplines, how do you train to ensure you can perform at your best? 

Being a Heptathlete throws a lot at you – hurdles, high jump, shot put, 200m, long jump, javelin, and the 800m. That means my training needs to be versatile to accommodate for each one of the events. However, there is a core part of my training that stays consistent! Drills.

Doing proper warm-up drills are so good for the body, running longevity and overall performance. It doesn’t matter where you are on your running journey, they are the secret weapon in your training arsenal. Drills may seem simple, but they build muscle memory, improve form, and prime your body for efficient movement. Whether you're a seasoned competitor or a first-time runner, incorporating drills into your routine will pay off big time on race day.

Q: How much do you taper for races? What does race week look like for you?

Race week is all about fine-tuning. Yes, I taper down on training volume, focusing on peaking for the race, keeping my body loose and ready to explode. It's a balance between staying sharp and not overdoing it on the track and in the weight room. Physical therapy is also crucial so I can show up on race day ready to go.

Q: How important is it to have a rotation of shoes for training and racing?

Using a variety of shoes has helped me stay healthy and enabled me to be more consistent with my training. Different shoes offer different benefits – some prioritise cushioning, others responsiveness. It helps prevent overuse injuries and keeps my training fresh.

My current go-to is the new Hyperion Max 2. It gives me impact protection and relief on my hips, knees. Shins and feet due to the amazing cushioning and support. Having a quality shoe is so important for any runner - staying healthy is the biggest advantage that you can have. 

As I do seven events being able to pick out a pair of shoes that is suitable for my specific training session, whether it is speed, endurance, jumping or weight training. The rotation of the shoes allow me to get the most out of the workout. 

Q: What is your morning routine for race day?

My goal is to always keep it the same. My focus is on staying consistent with what I do each morning before practice so that the competition feels the same as how I practise. Mornings are all about setting the right tone. Early wake up, at least 3.5 hours before I compete, grab a healthy breakfast packed with protein to fuel my body, and drink plenty of water/electrolytes. 

I get to the competition and warm up with my trainer for about 30 minutes before I hit the track and start getting ready for my first event, the 100M hurdles, roughly 1 hour before race time.

Q: Finally, what’s your one golden mantra you say to yourself when you’re standing on the start line waiting for the gun to go?

Here are a couple:

1. It doesn't have to be perfect to be good. 
2. See - Feel - Trust. (see yourself do it, feel yourself do it, trust yourself to do it!)

Final thoughts

As you prepare for your autumn races, remember that preparation is key to success. With the expert advice from Chari Hawkins and the fast and protective design of the Brooks Hyperion Max 2, you have everything you need to make this race your best yet.

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How to start tri training as a Runner

The second in our series with Pro Triathlete turned Coach, Colin from APB coaching shares everything you need to know if you are thinking of getting into Triathlon from training to equipment. This is the ultimate beginner guide to all things Tri!

For runners getting into triathlon you´ll be pleased to know that whilst you may have to compromise the amount of running you do to fit in the swim and bike this doesn´t necessarily mean your run fitness will take a hit - if anything it will improve. Try to view triathlon as one sport not three, so the aerobic and strength gains from the swim and the bike will spill over to your running. 

If you currently run 3-5 x per week you may reduce this to 2 runs initially while you build up the swim and bike element. Try to view intensity as a whole over the week, so if you are training 6 x per week now, 2 more intense sessions over the week across all 3 disciplines will be enough. After all triathlon is a strength aerobic sport so c80-90% of the training needs to be at a conversational pace to build the engine!

To save time you can group sessions, such as a 30min easy run into a 30min swim. If swimming is new to you, frequency is important so an approach of 3 x 30min a week can work well. Keep repetitions short and focus on one aspect of the stroke at a time. No matter how big your engine, efficiency in the water is key, and whilst swimming will be the smallest proportion of the race, do not underestimate the energy cost and knock-on effect to bike and run! 

Since swimming and biking are non-impact they off the runner a far less risk of injury and therefore a more consistent training regime. In order to unleash your running, really focus on getting strong in the swim and on the bike and you´ll be amazed how well you can run off little run volume!

What equipment do I need?

• Get fitted for a Bike before you buy

Before you think about buying a bike get a bike fit first! A bike fit is a great start to ensure you are in the correct position, using the right muscle groups, and improving your comfort. The fit will dictate which bike size and brands are best suited to you. Whilst this is an upfront cost it will save you in the long run! The difference in speed from an entry-level road or time trial bike to a top-end one is marginal, but the difference in your position on the bike is huge since c80% of the drag into the wind is you! Improving your posture and frontal area on the bike is free & likely the best return on investment when it comes to speed. 

• Find a Shoe that works for you! 

As for the run, running shoes are individual so try to avoid the ´marketing´ as best you can. If you are comfy in your current shoes with no niggles we would advise to stick for now. Most shoes can handle c500-700km of wear before you´ll need a new pair so getting a couple of the same pairs can work well to rotate the wear rate as you go. Comfort and feeling are key here. If you are really unsure and have past injuries it would be worth getting a physical assessment with a physiotherapist to check what shoe is most suitable for you.  As for a watch, an entry-level Garmin to measure pace will do the job here! 

• Pull buoy & paddles are your new best friends

As for swimming, a pull buoy and small paddles are a good start. The pull buoy can help your body position and breathing so you can isolate other parts of the stroke and can help mimic the position you´ll be in a wetsuit for when you are racing. Paddles will enhance your feel & awareness in the water and over time your power in it. Start with small paddles, to begin with so they do not impact your cadence or aggravate your shoulders. If you are a beginner swimmer it would be worth investing upfront in some lessons to improve awareness in the water or ask a friend to film you above and below the water so you can start focusing on one aspect of the stroke at a time. Turning the unconsciously incompetent - conscious! 

Which Race should I sign up for?

For your first triathlon, pick a short distance at first. Triathlon can be time-consuming so starting with a Sprint or an Olympic distance is a good test to see if you can fit the training into your schedule sustainably before approaching the longer distances. We also advise picking a local race to start with, this takes out the logistics, cost, and stress of travel leading up to the event.

Getting started in triathlon doesn't have to be overwhelming or expensive. By focusing on the essentials and approaching your training as a cohesive whole, you can set yourself up for success in this rewarding sport. Whether you're a seasoned runner or completely new to multi-sport training, these tips will help you navigate the journey ahead. If you have any questions or need further guidance, don't hesitate to reach out to Colin—he's here to help you every step of the way.

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