Summer break offers student-athletes a well-deserved break from the busy academic year. However, it also brings with it loads of activities such as family vacations, part-time jobs, social events, and other sports. For athlete runners, maintaining a consistent training schedule amidst these distractions can be challenging. It’s easy to skip a run because of the heat, or start swapping running workouts for other physical summer activities. But to be ready for next season, it’s important to find that healthy balance as a runner.
Here are some strategies to help you balance running with a busy summer schedule.
Plan Ahead
The first step to balancing running with other activities is effective time management. List all your commitments, including social events, work shifts, family plans, vacations, and training sessions. Use a calendar or planner to map out your schedule.
Even if taking a vacation, it’s possible to still log in a few miles or hit the hotel or resort gym.
Prioritize your activities, ensuring that running remains an integral part of your routine. This might mean early morning workouts before a part-time job or skipping the beach with friends one day to do a long-distance run.
Set specific time slots for your runs and treat these appointments so you stick to them.
Add Running into Other Activities
Look for creative ways to integrate running into your daily routine. If you’re going to the beach, run along the shore. This is a great way to get the workout in and then still be able to hang with friends. Have plans at a restaurant or friend’s house that is nearby? If it’s a safe route consider running there. Family vacations might be near a national park or local trails. Adding running into summer plans might be a great way to have the whole family join in on being active and allow you to see that location like never before.
Shorter, High-Intensity Workouts
Life happens. This means that sometimes runs are missed. And that’s okay. But when it can be avoided, a shorter workout at a high intensity is better than no workout. When time is limited, focus on quality over quantity. High-intensity interval training (HIIT) sessions can be very effective and time-efficient. These workouts involve short bursts of intense running followed by brief recovery periods. HIIT can improve your speed, endurance, and overall fitness in less time compared to traditional long-distance runs. Incorporating these sessions into your routine allows you to train effectively even on the busiest days.
Make the Most of Rest Days
Rest days are crucial for recovery, but they can also be used strategically. Schedule your rest days on the busiest days of your week. This way, you don’t have to worry about fitting in a run when you’re swamped with other activities. Use these days to focus on other aspects of training, such as stretching, foam rolling, or strength training, which can be done at home or in short periods.
Be Flexible With Workouts
Summer sports are fun to play, especially if during the school year time to engage in these activities is limited. Do some running drills before playing that summer sport as a creative way to get some running in while focusing on playing for fun. Sports like swimming are a great way to cross train for runners, so use the other summer activities as ways to increase overall fitness. Athletes can still have fun and be social while incorporating fitness and exercise. Use days that you are less busy for those middle or long distance runs.
Stay Motivated and Accountable
Maintaining motivation during a busy summer can be tough. Set clear, achievable goals to keep yourself focused. Whether it’s improving your mile time, running a certain distance, or participating in a local race, having a goal provides direction and purpose. Add some fun run races on your calendar that are in your hometown to have a running event to look forward to and keep you running. Set mileage goals for the week and then treat yourself to your favorite summer activity on your next race day once accomplished. Find ways to motivate and celebrate the ability to run during the summer.
Conclusion
Balancing running with other summer activities is achievable with thoughtful planning, flexibility, and creativity. Chances are you run because you love it. For this reason, there are plenty of ways to squeeze in running even for the busiest of summer schedules. Also, remember that summer is made to be enjoyed and there are plenty of opportunities to be active. Find that balance of working out hard and playing and enjoy those summer runs.