Summer ☀️🥵
How Am I Going To Avoid Another Summer Injury?
Hello new and old readers.
I took a holiday break, but now I am back. For those who are new, welcome. I’m Marc Pelerin. Head running coach here at TrainwithMarc. I write training plans for people just like you who are training for races.
Tips & Advice
I’ve had some really bad luck with my training, especially in the last 3 or 4 summers. I don’t know specifically what it is about the summer that gets me all out-of-whack, but I’m going to do everything the right way this time around so I don’t end up missing a chunk of training.
So far, I have drastically cut the number of days I run per week. I was 5+, now I’m 3-4. I am swimming and biking in the absence of those run days. I’m adding more specific strength work, targeting my posterior chain (my calves, hamstrings, glutes, and back).
As of this writing, I’m healthy, happy, and believe it or not, faster than I was this time last year.
It goes to show that consistent (even low) mileage is useful at getting in shape, especially when you add in drills, stretching, cross training and strength work.
As a reminder, these last few weeks have been brutal for training. It’s so important to listen to your body and do what’s right and not what’s on the calendar. To help improve the quality of your workouts, don’t save them for mid day when the sun and humidity are at their highest. Instead, opt for an treadmill run, a cross training day, or run when the sun is at its lowest point (early, early morning or late, late night).
Getting further into the summer, it’s a good tip to remember to start doing the “little things” again.
This can be stretching, warming up before you head out for your workout, strength training (prehab and rehab exercises too), and taking care of your body (sleeping, eating right, and hydrating).
Around the Globe
The Olympic Trials were AMAZING. So many amazing performances across every event area. I’m obviously not going to chat about each race as there is so much coverage on the web.
Next up is the Olympics, which start on August 1st and run through August 11th.
Local Community
We’ve had so many great races from members of the team. I’ll do a quick recap of them so you can see just how awesome everyone is doing:
Lisa has run 2 good races in the last few weeks, a 10k and a 5k!
Alan has run a solid 4 miler and is signed up for a 5k this week.
Shannon has run 2 very good 5k’s and is ready for more.
Lauren has run a very fast 5k and is set up for some more speedy runs and races.
Brett is on the comeback trail after a winter and spring with injuries.
Michael ran a really good 2 mile race (you don’t see too many of them!) and is ready for bigger races.
Ashley is crushing summer mileage in prep for her upcoming cross country season.
Addy is doing amazing as she adds a big base of mileage before she kicks off training for the NYC marathon.
Paul, Christine, and Rachelle are all chugging along, getting healthy, and working on their fitness.
Coach Marc: ran a 5k and finished in the top 10 and won 1st overall in a duathlon (swim/run).
🌞 Ready to Beat the Heat and Get in Shape This Summer? 🌞
Don’t let the summer heat slow you down! Start your heat acclimation journey today and become a stronger, more resilient runner. With the right approach, you can conquer your summer running goals safely and effectively.
Start a training program with personalized training plans, strength routines, and contact with Coach Marc. Embrace the challenge and see the results!
Sign up now for our Summer Running Program and make this your best running season yet!
How to Connect with Me:
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