BRIGHT IDEAS

Use the abundance of daylight in summer to get fit and have fun

On the summer solstice, June 21, more than 16 hours will pass between sunrise and sunset in most parts of the UK. The long, warm days at this time of year are great for running and other outdoor activities, so use the hours to change up your normal workout routine.

VARY YOUR RUN TIMES

Learning how to eat and warm up before runs at different times of day will prepare you to fit in a run whenever you can. Varying your routine also keeps your mind engaged. If you’re heading out early in the day, hydrate before you leave. You don’t need to eat before runs of 45 minutes or less, but if you’re hungry, stick to small portions of food that’s low in fat and fibre. Habitual morning runners who go out later than usual should hydrate throughout the day and, an hour or two before their run, eat a low-fibre, low-fat snack of 150-200 calories.

MEET A GROUP

Around this time of year, group runs tend to attract lots of people. Just as you experiment with your run times, try different group runs – you’ll meet new friends, feel a different energy and probably discover new routes. Contact a group member before you go to ensure there will be others running at your speed.

ADD CROSS-TRAINING

Spend more time outdoors by adding activities such as hiking, cycling and swimming. Cross-training on non-running days (or after a short run) will improve your health and challenge your body in a way running doesn’t, and without putting as much stress on your joints. It’s best to run every other day to maintain running adaptations, but if you cross-train two or three days each week you can get by with twice-weekly 20-min maintenance runs.