NIFS Healthy Living Blog

Running in the summer can be a pleasantly dangerous experience! As the sun shines and temperatures rise, the risk of heat-related illnesses increases. Listening to your body and adhering to the following recommendations will not only help prevent heat-related illnesses but make summer running an enjoyable experience!

1. Timing and Planning

The coolest parts of the day tend to be mornings and evenings. If you are planning to run, be proactive and look ahead at the weather forecast. Planning your runs at these times of day will limit the risk of excessive heat exposure. If you must run in the heat of the day, plan a mostly shaded route to limit sun exposure.

2. Find Your Happy Pace

Running in the heat naturally puts more strain on your body leading to increased heart rate. In many cases, runners are unable to sustain their regular paces in hotter conditions. If this occurs, settle into a slower pace that feels comfortable and sustainable to you.

3. Hydration & Electrolytes

Hydration is key in summer running. Increased sweat is associated with increased temperatures. Drinking an adequate amount of water before, during, and after your run is crucial in preventing dehydration. I would recommend drinking at least ½ your body weight in ounces of water to ensure proper hydration. Electrolytes are essential nutrients our body expels in the form of sweat. Consuming an electrolyte drink, banana, or salty snack after a run can help replenish the contents lost in sweat.

4. Listen To Your Body

Knowing and recognizing the signs of heat illness are important when embarking on summer runs. Symptoms of heat exhaustion include dizziness, headache, nausea, and weakness. If these symptoms occur, find the quickest way to cool off immediately. Symptoms of heat stroke include high body temperature, rapid pulse, and confusion. If these symptoms occur, seek medical attention immediately.

With the right approach, running in the summer can be a safe and enjoyable experience! Make sure to check the weather, plan runs during cooler times of day, adjust your pace, and recognize the signs of heat illness to ensure safety during these warmer months. Stay cool, and happy running!

Shakira was onto something when she said, “My hips don’t lie.” Poor hip strength and mobility can lead to negative effects like lower back pain, poor posture, knee pain, and impaired balance, which is why improving hip health is crucial. But how can you build hip strength and mobility without a hip adductor and abductor machine? Read on to discover effective exercises to enhance hip strength! 

Side-Lying Leg Lifts: Lie on your side with legs straight, slowly lift your top leg to about 45 degrees, then lower it back down. Repeat 10x, then switch sides. For added resistance, wrap a mini band around your ankles, and hold... increasing tension over time. 

Banded Hip Bridge Adductor: Lie on your back with knees bent and a mini resistance band around the top of your knees. Lift your hips off the ground with knees together, then separate your knees against the band’s resistance, and control them as you bring them back together. Repeat 10x. 

Clamshells: Lie on your side with knees bent at a 90-degree angle and feet together. Keeping feet together, lift your top knee as high as possible while keeping your pelvis stable, then slowly lower your knee back down. Repeat 10x, then switch sides. For added resistance, wrap a mini band around the lower portion of your thighs. 

Lateral Band Walks: Place a mini resistance band around your ankles, slightly bend your knees, take a lateral step to the side, and let the opposite foot meet it. Repeat 10 times each way. 

These exercises effectively strengthen your hips while engaging your core and stability muscles, offering a greater range of motion compared to the hip adductor/abductor machine. Incorporate these functional hip adductor and adductor exercises into your routine to reduce symptoms of weak or immobile hips, leaving you feeling more stable and mobile! 

For personalized guidance and support, the trainers at the National Institute for Fitness and Sport (NIFS) are here to help. They can create a fitness plan tailored specifically to your needs, ensuring you stay strong and prevent injury. Whether you want to improve hip strength or overall fitness, NIFS trainers will support you every step of the way. Check out our offerings by clicking below.

This summer just got 10x hotter with new and exciting group fitness classes for NIFS Fitness Center members! We are kicking off June with the addition of LIFTOFF and Girls Just Wanna Have Fun to our group fitness schedule. Coached by me, Kennedy, these classes are designed to engage members, introduce functional strength training, and more importantly bring you closer to your fitness goals. Let’s take a closer look at how these are formatted so you can have a better understanding of what to expect when you attend.

LIFTOFF: a strength and conditioning class designed to boost athleticism! The goal of this class is to improve speed, power, plyometrics, and mobility. It is the perfect complement for runners, bikers, rec league athletes, and anyone looking to improve their athletic abilities!

Formatted with plenty of variety, you can expect the same class structure each day with differing workouts. One day may consist of explosive lifts developing power, while day two might focus on sprints and speed training. By attending both offerings each week you will incorporate a good variety into your routine.

Mark your calendar for Mondays and Wednesdays at 9:00am (EST) to boost your athleticism with LIFTOFF!

Girls Just Wanna Have Fun: a functional, female-focused strength class designed to introduce you to weightlifting, improving form, and teaching proper body mechanics all while building strength in a FUN and INVITING atmosphere.

This class will give you more of a personal training feel but in a group setting. You can expect to have the support of others to build your confidence in the gym and in your abilities to lift weights in the gym.

Block your schedule on Tuesdays and Thursdays at 9:00am (EST) to spend an hour with your own girl gang in the gym!

Members have access to all our group fitness classes, if you are not a member and want to try group fitness try out our FREE Tabata in the Park offerings at White River State Park just behind the NCAA. Offered all summer long on Tuesdays and Thursdays at noon! Follow us on social media for updates on these offerings as they are weather permitting!