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Top Tips for Runners This Summer


As the sun emerges and temperatures rise, many runners are eager to hit the pavement and enjoy their outdoor workouts in the warmth of summer. However, summer running comes with its unique challenges, from scorching heat to increased humidity. In this comprehensive guide, we will explore top tips for runners to make the most of their summer training while staying safe and injury-free. We’ll cover essential topics such as hydration, sun protection, choosing the right running shoes, gradual progression, running plans from specialists, recovery and sleep, and the benefits of strength and conditioning. Additionally, we’ll delve into how our Osteopaths and Physiotherapists at Premier Sport and Spinal Medicine can play a crucial role in your running journey.

  1. Hydration

Woman taking a break from running to drink waterSummer’s heat can lead to increased sweating, making proper hydration crucial for runners. Dehydration can impair performance and lead to various health issues. Here are some hydration tips for runners:

  • Pre-hydration: Start your run well-hydrated by drinking water throughout the day before your run.
  • Carry fluids: Invest in a good hydration belt or handheld water bottle to stay hydrated during your run.
  • Electrolytes: Consider sports drinks or electrolyte tablets to replenish lost salts during longer runs.


  1. Sun Smart

A female runner dressed in a sports bra top and shorts, running with a hat on and holding a water bottle.Running in the summer sun can be exhilarating, but it’s essential to protect your skin and eyes from harmful UV rays:

  • Sunscreen: Apply sunscreen with at least SPF 30 to exposed skin.
  • Sunglasses: Wear UV-protective sunglasses to shield your eyes from the sun’s glare.
  • Hat and Visor: A wide-brimmed hat or visor can provide extra shade and protect your face.


  1. Running Shoes

Male runner tying his the laces of his running shoes.Selecting the right running shoes is critical for comfort and injury prevention:

  • Proper Fit: Visit a specialized running store for a professional fitting to find the perfect shoe for your foot type.
  • Breathable Material: Opt for lightweight, breathable shoes to keep your feet cool in the heat.
  • Replace Old Shoes: Running shoes lose their cushioning and support over time, so replace them when necessary.


  1. Gradual Progression

A runner stretches his body on a dock by the ocean, preparing for a workout session.Avoid overexertion and injury by gradually increasing your mileage and intensity:

  • Follow a Plan: Consider using a structured training plan that gradually builds your endurance and speed.
  • Listen to Your Body: Pay attention to signs of fatigue, pain, or overtraining and adjust your training accordingly.


  1. Running Plans by Specialists at Premier Sports and Spinal Medicine

A running physiotherapist assists a female runner on the running track.For personalized guidance and expert advice, consider consulting running specialists at Premier Sport and Spinal Medicine:

  • Customized Plans: These specialists can create tailored running plans to help you achieve your goals while minimizing the risk of injury.
  • Biomechanical Analysis: Identify and address any gait or biomechanical issues that may be contributing to running-related injuries.


  1. Recovery and Sleep

Male runner taking a break, cooling down.Proper recovery is essential for performance improvement and injury prevention:

  • Cool Down: Incorporate a post-run cool-down routine, including stretching and foam rolling.
  • Adequate Sleep: Aim for 7-9 hours of quality sleep per night to support recovery and overall health.


  1. Strength and Conditioning

A woman engage in a rigorous session focusing on core exercises with an expert physio.Strength and conditioning exercises can enhance your running performance and reduce the risk of injuries:

  • Core Strength: Work on your core to improve stability and form.
  • Leg Strength: Strengthen your leg muscles, including quads, hamstrings, and calves.
  • Functional Exercises: Incorporate functional movements that mimic running to improve overall strength and stability.


How Our Osteopaths and Physiotherapists at Premier Sport and Spinal Medicine Can Help

When it comes to your running journey, having the guidance and expertise of dedicated specialists can make all the difference. At Premier Sport and Spinal Medicine, our Osteopaths and Physiotherapists are committed to helping you achieve your running goals, whether you’re a seasoned athlete or just starting out. Here’s how our specialists can assist you in various aspects of your running journey:

  1. Running Assessment

Physio conducting a running assessment, holding a stopwatch in front of a runner.A comprehensive running assessment is the foundation of our approach to helping you become a better, healthier, and more efficient runner. Here’s what you can expect during a running assessment with our specialists:

Gait Analysis

Our experts will closely analyse your running gait, looking at how your body moves during each phase of your stride. Video analysis allow us to capture even the smallest details of your gait, helping us identify areas that may need improvement.

Biomechanical Evaluation

Understanding your body’s biomechanics is crucial for identifying any irregularities or imbalances that may be contributing to discomfort or injuries. We’ll assess your joint movements, muscle engagement, and alignment to get a comprehensive picture of your biomechanical profile.

Footwear Assessment

Your choice of running shoes plays a vital role in your running experience. Our specialists will evaluate your current footwear to ensure it’s appropriate for your foot type and running style. If necessary, we’ll provide recommendations for suitable shoes or modifications.

Functional Testing

We’ll conduct a series of functional tests to assess your strength, flexibility, and mobility, particularly in areas highly involved in running, such as the hips, knees, and ankles. These tests can reveal any weaknesses or imbalances that may impact your running performance.

Running Form Correction

Based on the findings from the assessment, our specialists will provide guidance on correcting your running form and technique. We’ll offer practical advice and prescribe exercises and drills to improve your posture, stride, and overall running mechanics.

Customized Training Plan

Every runner is unique, and your training plan should reflect your specific needs and goals. Following the assessment, you’ll receive a personalized training plan that takes into account your strengths, weaknesses, and aspirations. This plan may include strength and conditioning exercises, flexibility routines, and modifications to your training regimen.

  1. Treatment

Patient doing physical rehabilitation helped by a physiotherapist.Our Osteopaths and Physiotherapists are highly skilled in diagnosing and treating running-related injuries. Whether you’re dealing with acute pain or a chronic issue that’s been hindering your progress, we offer a range of treatments to help you get back on track:

Manual Therapy

Our specialists may use manual therapy techniques, such as joint mobilization, soft tissue massage, muscle energy techniques, dry needling and stretching, to address pain and improve joint function.

Exercise Prescription

Specific exercises and rehabilitation programs may be prescribed to strengthen weak muscles, improve flexibility, and correct imbalances that contribute to injuries.

Biomechanical Interventions

For issues related to your running biomechanics, we may recommend orthotic devices, shoe modifications, or other interventions to improve your gait and reduce the risk of injuries.

  1. Prevention

Woman doing workout routine with instructorPreventing injuries is a key focus of our specialists. We believe that proactive measures are just as important as reactive treatment. Here’s how we can help you prevent running injuries:

Biomechanical Analysis

Through a detailed biomechanical analysis, we can identify potential risk factors and areas of vulnerability in your running mechanics. By addressing these issues early, we can help you avoid injuries.

Injury Risk Reduction

Our specialists can provide guidance on proper warm-up and cool-down routines, stretching protocols, and injury prevention exercises. These strategies are designed to keep you running smoothly and reduce the likelihood of injuries.

Training Advice

We’ll offer advice on how to structure your training program to minimize the risk of overuse injuries, ensure gradual progression, and optimize recovery between workouts.

  1. Planning

Workout planning and assessmentSuccessful running requires careful planning, especially if you have specific goals in mind. Our specialists can assist you in creating a strategic plan for your running journey:

Goal Setting

Whether your goal is to complete your first 5K or qualify for a marathon, our specialists can help you set realistic and achievable running goals. We’ll outline the steps required to reach those goals and provide ongoing support and guidance.


We can assist in developing a periodized training plan that includes cycles of different intensities and volumes to maximize your progress while minimizing the risk of overtraining.

Monitoring and Adjustments

Throughout your training, our specialists will help you monitor your progress and make necessary adjustments to your plan. This ensures that you stay on track and make continuous improvements.

In conclusion, the Osteopaths and Physiotherapists at Premier Sport and Spinal Medicine are here to support every aspect of your running journey. Whether you’re looking to improve your running form, recover from an injury, prevent future issues, or plan for a specific race, our specialists have the knowledge and expertise to help you succeed. Don’t let pain or uncertainty hold you back – take advantage of our services and experience the difference expert guidance can make in your running performance and overall well-being

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