1 00:00:00,240 --> 00:00:04,200 Speaker 1: Humidity can be absolutely torturous. But here's the deal. With 2 00:00:04,280 --> 00:00:08,000 Speaker 1: the right attitude and the right approach, you too can 3 00:00:08,280 --> 00:00:25,960 Speaker 1: learn to enjoy the summer run. Hey, Hurdler's Emily ABOUTI 4 00:00:26,000 --> 00:00:30,000 Speaker 1: here bring you another installment of Hurdle Moment from Hurdle. 5 00:00:30,600 --> 00:00:35,400 Speaker 1: I am on cloud nine right now. I'm so amped. 6 00:00:36,440 --> 00:00:40,080 Speaker 1: Now only did we kick off a new season of 7 00:00:40,120 --> 00:00:45,280 Speaker 1: the show this week with none other than Nike Runnings 8 00:00:45,320 --> 00:00:50,240 Speaker 1: Global head coach Chris Bennett. Coach Bennett, but I'm also 9 00:00:50,360 --> 00:00:52,519 Speaker 1: in the middle of a bunch of exciting things that 10 00:00:52,680 --> 00:00:54,880 Speaker 1: have to do with the pod. First and foremost, a 11 00:00:55,040 --> 00:00:59,600 Speaker 1: huge giveaway featuring a two hundred dollars gift card to 12 00:00:59,720 --> 00:01:03,600 Speaker 1: lu Lemon a whoop with a six month membership as 13 00:01:03,600 --> 00:01:06,400 Speaker 1: well as a month's worth of athletic greens and for 14 00:01:06,720 --> 00:01:10,600 Speaker 1: sigmatic for one lucky listener, and celebration. 15 00:01:10,520 --> 00:01:11,400 Speaker 2: Of the new season. 16 00:01:11,640 --> 00:01:13,920 Speaker 1: To get in on that, click on over to the 17 00:01:13,920 --> 00:01:16,160 Speaker 1: show notes and the description to this episode where you 18 00:01:16,160 --> 00:01:20,679 Speaker 1: can find all of the details. Also, just finish tonight 19 00:01:21,120 --> 00:01:24,040 Speaker 1: my first hurdle session if you are out of the loop. 20 00:01:24,240 --> 00:01:27,280 Speaker 1: Hurdle Sessions are the newest offering that I am bringing 21 00:01:27,319 --> 00:01:31,520 Speaker 1: to the table. Harnessing my expertise to offer you seminar 22 00:01:31,920 --> 00:01:35,240 Speaker 1: like digital classes right from the comfort of your own home. 23 00:01:35,280 --> 00:01:38,520 Speaker 1: Tonight's hurdle session was intro to Podcasting. We had an 24 00:01:38,600 --> 00:01:43,800 Speaker 1: awesome discussion. Other upcoming hurdle sessions include intro to freelance. 25 00:01:43,360 --> 00:01:45,880 Speaker 2: Writing, how to start and stay running. 26 00:01:46,240 --> 00:01:48,640 Speaker 1: If you like today's kurdle moment, more on that to come, 27 00:01:48,800 --> 00:01:52,480 Speaker 1: you will love this session, and also how to turn 28 00:01:52,640 --> 00:01:56,000 Speaker 1: your side hustle into a full time gig, with some 29 00:01:56,240 --> 00:02:00,720 Speaker 1: other sessions soon to be announced. For more info on 30 00:02:00,840 --> 00:02:02,960 Speaker 1: all of these, you know exactly where to go, head 31 00:02:02,960 --> 00:02:06,000 Speaker 1: on over to the show notes. I feel like after 32 00:02:06,080 --> 00:02:09,160 Speaker 1: teaching intro a podcast and tonight I ran a marathon. 33 00:02:09,280 --> 00:02:11,560 Speaker 1: It's been like an hour and my heart rate is 34 00:02:11,600 --> 00:02:13,280 Speaker 1: like still coming down. 35 00:02:13,880 --> 00:02:15,960 Speaker 2: So thank you so much to everyone who came to 36 00:02:16,000 --> 00:02:19,120 Speaker 2: hang out with me. It was a total total blast 37 00:02:19,360 --> 00:02:20,040 Speaker 2: for hurdle moment. 38 00:02:20,080 --> 00:02:23,519 Speaker 1: Today, I am chatting to you about how to make 39 00:02:23,800 --> 00:02:26,280 Speaker 1: summer runs more enjoyable. 40 00:02:26,520 --> 00:02:27,200 Speaker 2: I'm not gonna lie. 41 00:02:27,400 --> 00:02:30,680 Speaker 1: This morning I had one of those summer runs that 42 00:02:31,080 --> 00:02:34,360 Speaker 1: rarely ever happens. You get out there, you might be 43 00:02:34,360 --> 00:02:37,960 Speaker 1: a little hesitant at first, but as the run progresses, 44 00:02:38,000 --> 00:02:41,040 Speaker 1: you find your footing, you don't feel like you're totally 45 00:02:41,160 --> 00:02:44,000 Speaker 1: going to be dead from the humidity. 46 00:02:44,240 --> 00:02:46,040 Speaker 2: You begin to feel capable. 47 00:02:46,120 --> 00:02:48,480 Speaker 1: You pick up the pace and before I knew it, 48 00:02:48,600 --> 00:02:53,200 Speaker 1: no joke, I had gone twelve miles. This rarely happens, 49 00:02:53,560 --> 00:02:56,880 Speaker 1: but because it happened, I wanted to share with you 50 00:02:57,320 --> 00:03:01,040 Speaker 1: how you can recreate this feeling. Now, your run might 51 00:03:01,080 --> 00:03:04,480 Speaker 1: not end up being twelve miles, and that is totally fine, 52 00:03:04,800 --> 00:03:08,000 Speaker 1: but with these tips from today's episode again, you can 53 00:03:08,040 --> 00:03:12,480 Speaker 1: make that run more enjoyable. As always, please, if you 54 00:03:12,680 --> 00:03:14,760 Speaker 1: like what you listened to on Hurdle, if you loved 55 00:03:14,800 --> 00:03:17,760 Speaker 1: Coach Bennett's episode from earlier this week, it would mean 56 00:03:18,200 --> 00:03:21,480 Speaker 1: the world to me if you would just take thirty 57 00:03:21,560 --> 00:03:24,320 Speaker 1: seconds to head on over into the iTunes store and 58 00:03:24,520 --> 00:03:29,000 Speaker 1: rate and review the show. Seriously, these reviews they make 59 00:03:29,160 --> 00:03:30,359 Speaker 1: all of the difference. 60 00:03:30,560 --> 00:03:32,480 Speaker 2: And if you've already done that, then if you. 61 00:03:32,400 --> 00:03:35,640 Speaker 1: Could just share the episode with a friend, it's all 62 00:03:35,800 --> 00:03:36,520 Speaker 1: so appreciated. 63 00:03:36,600 --> 00:03:38,200 Speaker 2: Your support is so appreciated. 64 00:03:38,440 --> 00:03:42,760 Speaker 1: Subscribing to the weekly Hurdle newsletter, it's appreciated. Whatever you 65 00:03:42,800 --> 00:03:45,880 Speaker 1: can do as an active part of the Hurdle. 66 00:03:45,640 --> 00:03:48,320 Speaker 2: Community, it all just means a lot. 67 00:03:48,480 --> 00:03:51,480 Speaker 1: At Hurdle podcasts at Emily Abody and if you have 68 00:03:51,520 --> 00:03:53,360 Speaker 1: a hurdle moment of your own to share or just 69 00:03:53,400 --> 00:03:55,320 Speaker 1: want to say hi, the free to reach out to 70 00:03:55,360 --> 00:03:58,800 Speaker 1: me over email. It's Emily at hurdle dot us. And 71 00:03:58,920 --> 00:04:06,840 Speaker 1: with that, let's get to a hurdling. Summer is an interesting time. 72 00:04:07,000 --> 00:04:11,240 Speaker 1: You're trying to keep up with your workload while wanting 73 00:04:11,400 --> 00:04:15,280 Speaker 1: almost nothing. Most likely to do with work. You'd rather 74 00:04:15,560 --> 00:04:17,839 Speaker 1: be on the beach somewhere. You want to keep up 75 00:04:17,880 --> 00:04:20,320 Speaker 1: with your fitness, but again, you'd rather be on the 76 00:04:20,320 --> 00:04:23,760 Speaker 1: beach somewhere, and so for many it's hard to find 77 00:04:23,960 --> 00:04:28,880 Speaker 1: that motivation to keep up with Miles as usual. Listen, 78 00:04:29,000 --> 00:04:31,880 Speaker 1: I get it fun fact. If you haven't listened to 79 00:04:31,920 --> 00:04:35,160 Speaker 1: episode one, then you may not know that I actually 80 00:04:35,440 --> 00:04:39,960 Speaker 1: started my journey with running in the summer. Back in 81 00:04:40,000 --> 00:04:44,080 Speaker 1: the summer of I believe it was twenty eighteen, I 82 00:04:44,120 --> 00:04:47,920 Speaker 1: committed to running every single day after lunch. At the time, 83 00:04:47,960 --> 00:04:51,320 Speaker 1: I was working as a summer camp programming director in 84 00:04:51,360 --> 00:04:53,440 Speaker 1: the middle of a weight loss journey and knew that 85 00:04:53,480 --> 00:04:56,000 Speaker 1: I needed to find some sort of regular activity to 86 00:04:56,120 --> 00:04:59,560 Speaker 1: keep it all going. And so every single day I 87 00:04:59,560 --> 00:05:03,159 Speaker 1: went out ran for fifteen minutes, and in those fifteen 88 00:05:03,160 --> 00:05:04,359 Speaker 1: minutes I thought I was. 89 00:05:04,400 --> 00:05:06,400 Speaker 2: Running a mile. I was only running a half mile. 90 00:05:06,720 --> 00:05:09,680 Speaker 1: But it didn't matter because that summer, even in the 91 00:05:09,720 --> 00:05:14,680 Speaker 1: heat and the grossness, I learned to love running. And 92 00:05:14,800 --> 00:05:17,080 Speaker 1: God that has done so much for me. I'm now 93 00:05:17,320 --> 00:05:22,560 Speaker 1: a UESCA certified run coach. I've also done eight marathons, 94 00:05:22,760 --> 00:05:25,799 Speaker 1: way too many half marathons to count, and most importantly, 95 00:05:25,920 --> 00:05:30,240 Speaker 1: running is a regular part of my life. I have 96 00:05:30,400 --> 00:05:34,440 Speaker 1: made running a regular habit, and so today we are 97 00:05:34,520 --> 00:05:38,240 Speaker 1: talking about how to make summer runs more enjoyable. Now 98 00:05:38,960 --> 00:05:41,039 Speaker 1: Tip number one, you gotta go and do it with 99 00:05:41,080 --> 00:05:44,760 Speaker 1: some grace. If you're following a training plan right now, 100 00:05:44,839 --> 00:05:46,000 Speaker 1: kudos to you. 101 00:05:46,279 --> 00:05:47,040 Speaker 2: But here's the deal. 102 00:05:47,360 --> 00:05:50,520 Speaker 1: As coach Bennett says in the episode of Hurdle from 103 00:05:50,560 --> 00:05:55,120 Speaker 1: earlier this week, training plans are designed with the perfect 104 00:05:55,320 --> 00:05:59,760 Speaker 1: conditions in mind, which means that no one's really thinking about, Okay, 105 00:05:59,839 --> 00:06:04,680 Speaker 1: it's gonna be downboring and obscenely human, or you're gonna 106 00:06:04,720 --> 00:06:07,320 Speaker 1: break up with your boyfriend or girlfriend, or so many 107 00:06:07,360 --> 00:06:08,640 Speaker 1: other variables. 108 00:06:08,760 --> 00:06:09,760 Speaker 2: So when it. 109 00:06:09,720 --> 00:06:13,400 Speaker 1: Comes to summer running, you have to have some grace 110 00:06:13,960 --> 00:06:16,679 Speaker 1: with this training plan of sorts. 111 00:06:16,720 --> 00:06:17,640 Speaker 2: If you're following one. 112 00:06:18,040 --> 00:06:21,520 Speaker 1: That means that if a day that is just way 113 00:06:21,560 --> 00:06:24,960 Speaker 1: too hot to handle calls for a sixty to eighty 114 00:06:25,080 --> 00:06:28,320 Speaker 1: minute steady state run, you might need to call an 115 00:06:28,360 --> 00:06:33,080 Speaker 1: audible on that. And that's okay. Approach your summer runs 116 00:06:33,120 --> 00:06:37,360 Speaker 1: with kindness and grace and adjust if you need to adjust. 117 00:06:37,480 --> 00:06:40,640 Speaker 1: Right now, My only goal when I get out the 118 00:06:40,720 --> 00:06:44,360 Speaker 1: door to go running is just to do that, to run. 119 00:06:44,760 --> 00:06:47,279 Speaker 1: Some days, I might have it in my mind that 120 00:06:47,320 --> 00:06:50,960 Speaker 1: I'm going to aim for four, five, six miles, But 121 00:06:51,000 --> 00:06:52,800 Speaker 1: if I get out there and it's not going all 122 00:06:52,839 --> 00:06:55,240 Speaker 1: that well, then it's not going all that well. 123 00:06:55,839 --> 00:06:56,080 Speaker 2: Sure. 124 00:06:56,160 --> 00:06:58,280 Speaker 1: It's one thing to stick it out and feel proud 125 00:06:58,320 --> 00:07:00,800 Speaker 1: that you got out there at all. It's another thing 126 00:07:00,839 --> 00:07:08,200 Speaker 1: to put yourself through a torture of unnecessary ickiness. What 127 00:07:08,320 --> 00:07:11,760 Speaker 1: an exclamation right anyway? Tip number one, go into your 128 00:07:11,800 --> 00:07:18,040 Speaker 1: summer running with some grace. Tip number two dress appropriately. 129 00:07:18,520 --> 00:07:23,000 Speaker 1: They make clothes that are sweat wiking for a reason. 130 00:07:23,400 --> 00:07:25,720 Speaker 1: When you wear a cotton T shirt like your favorite 131 00:07:25,720 --> 00:07:29,720 Speaker 1: fraternity or sorority one from college, when this gets wet, 132 00:07:29,840 --> 00:07:32,840 Speaker 1: it stays wet, and it gets heavy and it doesn't breathe, 133 00:07:32,880 --> 00:07:37,239 Speaker 1: which can unfortunately lead to you overheating, and we don't 134 00:07:37,280 --> 00:07:40,840 Speaker 1: have time for that, do we. So look for sweat 135 00:07:40,840 --> 00:07:44,440 Speaker 1: wicking options like tank tops and shorts. If you are 136 00:07:44,520 --> 00:07:49,960 Speaker 1: someone like me who is proud of their larger, perhaps thighs, 137 00:07:50,280 --> 00:07:52,360 Speaker 1: then look for options that are going to be long 138 00:07:52,480 --> 00:07:55,640 Speaker 1: enough to make you feel comfortable if those tend to 139 00:07:55,760 --> 00:08:00,400 Speaker 1: rub together. Also, as always, lean into a good pair 140 00:08:00,440 --> 00:08:04,280 Speaker 1: of sneakers that feel supportive. The research shows as long 141 00:08:04,320 --> 00:08:06,680 Speaker 1: as you feel comfortable, that is the most important thing 142 00:08:06,720 --> 00:08:09,520 Speaker 1: when it comes to buying sneakers versus buying for a 143 00:08:09,560 --> 00:08:11,240 Speaker 1: certain gate or foot type. 144 00:08:11,280 --> 00:08:14,360 Speaker 2: And also, of note, your accessories. 145 00:08:13,640 --> 00:08:16,560 Speaker 1: Are important as well, So I lean into a lot 146 00:08:16,600 --> 00:08:19,559 Speaker 1: of running hats when it is hot outside. That little 147 00:08:19,560 --> 00:08:22,320 Speaker 1: extra bit of shade helps me keep my cool, and 148 00:08:22,840 --> 00:08:27,120 Speaker 1: sunglasses can be key to help you see through the 149 00:08:27,160 --> 00:08:31,200 Speaker 1: haze of the summer sun. Also commonly overlooked the importance 150 00:08:31,240 --> 00:08:35,280 Speaker 1: of good socks, especially when your feet are sweating obscenely, 151 00:08:35,320 --> 00:08:36,839 Speaker 1: which is like kind of a weird thing to say 152 00:08:36,840 --> 00:08:39,600 Speaker 1: out loud, I guess, make sure you're wearing socks that 153 00:08:39,720 --> 00:08:42,880 Speaker 1: get the job done, that wick the sweat away from 154 00:08:42,920 --> 00:08:45,880 Speaker 1: your feet and help you feel more comfortable out there. 155 00:08:46,240 --> 00:08:49,440 Speaker 1: Kind of related if you are a chafer, and if 156 00:08:49,480 --> 00:08:51,720 Speaker 1: you ask me, it doesn't matter what size you are. 157 00:08:51,840 --> 00:08:55,840 Speaker 1: If you have a body, then you have the opportunity 158 00:08:55,920 --> 00:08:59,200 Speaker 1: as wonderful as it is to chafe. So before you 159 00:08:59,240 --> 00:09:02,000 Speaker 1: head out there, make sure to grab something like a bodyguide. 160 00:09:02,040 --> 00:09:05,680 Speaker 1: I'm also a big fan of the Megababe chafe stick 161 00:09:05,880 --> 00:09:09,559 Speaker 1: to rub in your problem areas. Trust me, it makes 162 00:09:09,679 --> 00:09:13,439 Speaker 1: the world of difference. Tip number three. If we're making 163 00:09:13,480 --> 00:09:18,200 Speaker 1: summer runs more enjoyable, share them with friends. Now. Obviously 164 00:09:18,240 --> 00:09:21,880 Speaker 1: at coronavirus makes this a little bit difficult, but if 165 00:09:21,920 --> 00:09:24,559 Speaker 1: you have the opportunity to stagger at a track or 166 00:09:24,600 --> 00:09:29,000 Speaker 1: perhaps enjoy your run outside from a safe distance with 167 00:09:29,120 --> 00:09:31,839 Speaker 1: someone you care about, that can be a huge motivator 168 00:09:31,960 --> 00:09:34,680 Speaker 1: and super helpful when it comes to the accountability factor 169 00:09:34,720 --> 00:09:37,360 Speaker 1: of showing up in the first place. If you are 170 00:09:37,640 --> 00:09:41,559 Speaker 1: more comfortable tackling this thing on your own, I totally understand, 171 00:09:41,600 --> 00:09:44,640 Speaker 1: it's certainly one of the safer options right now, then 172 00:09:44,720 --> 00:09:48,120 Speaker 1: lean into a virtual community. I have been geeking out 173 00:09:48,280 --> 00:09:51,240 Speaker 1: for the past few months over Strava. I actually also 174 00:09:51,480 --> 00:09:55,439 Speaker 1: just created a club group in there for all hurdlers 175 00:09:55,559 --> 00:10:00,840 Speaker 1: called Hurdlers, So join a club team like the or 176 00:10:01,000 --> 00:10:04,640 Speaker 1: communicate with your friends over social media. Share your details, 177 00:10:04,760 --> 00:10:09,559 Speaker 1: your runs, your paces, your mileage. Keeping up with one 178 00:10:09,600 --> 00:10:13,120 Speaker 1: another might just be the encouragement you need to get 179 00:10:13,200 --> 00:10:17,480 Speaker 1: out day in and day out. Tip number four, bring 180 00:10:17,840 --> 00:10:21,360 Speaker 1: the right nutrition with you. Here's the deal. It's hot 181 00:10:21,400 --> 00:10:24,839 Speaker 1: out there. Your sweat rate is increasing. When your sweat 182 00:10:24,880 --> 00:10:28,000 Speaker 1: rate increases, your body is doing the best it can 183 00:10:28,200 --> 00:10:31,839 Speaker 1: to cool you off efficiently. That means that you're going 184 00:10:31,880 --> 00:10:35,440 Speaker 1: to need to hydrate for sure, especially now when you 185 00:10:35,520 --> 00:10:39,680 Speaker 1: might not feel the most comfortable drinking from public water fountains. 186 00:10:39,679 --> 00:10:42,920 Speaker 1: Bringing a bottle with you on the run is super 187 00:10:42,960 --> 00:10:45,360 Speaker 1: important if you're going to be out there for a while. 188 00:10:45,640 --> 00:10:47,280 Speaker 2: I aim to drink some sort of. 189 00:10:47,240 --> 00:10:50,240 Speaker 1: Fluid every twenty minutes or so, and I'm a huge 190 00:10:50,360 --> 00:10:53,679 Speaker 1: fan of electrolyte tablets or reaching for something with those 191 00:10:53,760 --> 00:10:57,000 Speaker 1: electrolytes like a vitamin water or a Gatorade when I'm 192 00:10:57,040 --> 00:10:58,600 Speaker 1: on the move. If I'm going out there and I 193 00:10:58,640 --> 00:11:01,360 Speaker 1: don't want to carry a bottle, I will always, always, 194 00:11:01,400 --> 00:11:03,760 Speaker 1: always carry a debit card, which works for me in 195 00:11:03,800 --> 00:11:06,280 Speaker 1: a major city because I can duck in to a 196 00:11:06,320 --> 00:11:09,720 Speaker 1: convenience store or a Dwayne Read or CBS and grab 197 00:11:09,760 --> 00:11:13,319 Speaker 1: myself something to drink on the move. As far as nutrition, again, 198 00:11:13,440 --> 00:11:17,199 Speaker 1: another really important tool to help you stay feeling your 199 00:11:17,240 --> 00:11:20,360 Speaker 1: best when you're out there. I have been slowly working 200 00:11:20,400 --> 00:11:23,000 Speaker 1: my way through the Cliff Energy. 201 00:11:22,640 --> 00:11:24,280 Speaker 2: Blocks I think they're called. 202 00:11:24,080 --> 00:11:26,480 Speaker 1: If that's not the name, but basically at Cliff's gummies 203 00:11:26,520 --> 00:11:29,400 Speaker 1: are the best. I also love the Gatorade Endurance Choose 204 00:11:29,400 --> 00:11:31,480 Speaker 1: because they are a little bit smaller in their packaging, 205 00:11:31,559 --> 00:11:36,760 Speaker 1: so they fit pretty well in my shorts pockets. Tip 206 00:11:37,000 --> 00:11:41,960 Speaker 1: number five, don't forget to put on your sunscreen. Even 207 00:11:42,000 --> 00:11:43,920 Speaker 1: when I'm going out at six point thirty in the 208 00:11:43,920 --> 00:11:47,360 Speaker 1: morning and the sun isn't fully up yet, I make 209 00:11:47,440 --> 00:11:51,240 Speaker 1: sure to spray myself with some sort of SBF thirty 210 00:11:51,400 --> 00:11:55,480 Speaker 1: sport friendly sunscreen. Usually it's whatever generic kind I can 211 00:11:55,520 --> 00:11:58,960 Speaker 1: find from the CBS down the street. On my face, 212 00:11:59,160 --> 00:12:03,640 Speaker 1: I'm almost always using either beach Bum sunscreen or Supergoop 213 00:12:03,800 --> 00:12:08,040 Speaker 1: sunscreen with a higher SBF something like fifty. And although 214 00:12:08,320 --> 00:12:10,400 Speaker 1: both of these the body and the face stuff it 215 00:12:10,480 --> 00:12:12,800 Speaker 1: might make me sweat a little bit faster, or at 216 00:12:12,840 --> 00:12:15,560 Speaker 1: least it feels that way. I'm so thankful and I 217 00:12:15,600 --> 00:12:18,400 Speaker 1: can't even believe I'm saying this. Sentence that it is 218 00:12:18,480 --> 00:12:22,320 Speaker 1: now what mid July, and I do not have a 219 00:12:22,320 --> 00:12:26,480 Speaker 1: sports broad tan, a short stan, a sock tan, or 220 00:12:27,440 --> 00:12:31,040 Speaker 1: any other tan aside from a bathing suit tan. So 221 00:12:31,120 --> 00:12:36,079 Speaker 1: sunscreen super important because sunburns make for uncomfortable running and 222 00:12:36,240 --> 00:12:40,800 Speaker 1: just uncomfortable life, to be honest and last, but not least, 223 00:12:40,880 --> 00:12:43,720 Speaker 1: kind of going hand in hand with having some grace. 224 00:12:44,000 --> 00:12:49,200 Speaker 1: Tip number six run easy. Yes, it feels totally great 225 00:12:49,320 --> 00:12:53,679 Speaker 1: to hammer through some intervals, and if you feel comfortable 226 00:12:54,040 --> 00:12:56,240 Speaker 1: hammering through some intervals, good for you. 227 00:12:56,720 --> 00:12:58,199 Speaker 2: But some are running. 228 00:12:58,240 --> 00:13:02,040 Speaker 1: What's first and foremost most is that you're staying safe. 229 00:13:02,080 --> 00:13:07,120 Speaker 1: And staying safe in the summer most likely involves running easy. 230 00:13:07,480 --> 00:13:10,880 Speaker 1: Want to make sure that you feel comfortable, You're hydrated, 231 00:13:11,000 --> 00:13:13,600 Speaker 1: you're good on your nutrition, you feel great and what 232 00:13:13,640 --> 00:13:16,440 Speaker 1: you chose to wear. And by running easy, you can 233 00:13:16,480 --> 00:13:18,960 Speaker 1: get out there, have a good time with the run, 234 00:13:19,240 --> 00:13:24,600 Speaker 1: have fun, and keep at it. Week after a week today, 235 00:13:24,720 --> 00:13:27,400 Speaker 1: on that long run where I tackled those twelve miles, 236 00:13:27,440 --> 00:13:30,920 Speaker 1: I felt I just felt good, and that feel good 237 00:13:30,960 --> 00:13:34,000 Speaker 1: feeling that's what motivated me to pick up the pace 238 00:13:34,160 --> 00:13:37,400 Speaker 1: come miles nine, ten and eleven. That's not to say 239 00:13:37,640 --> 00:13:40,680 Speaker 1: that at points during nine, ten and eleven, I thought 240 00:13:40,679 --> 00:13:44,080 Speaker 1: to myself, this is a considerable effort. But that effort 241 00:13:44,240 --> 00:13:48,720 Speaker 1: still felt conversational, still felt doable, and that is what 242 00:13:49,120 --> 00:13:55,439 Speaker 1: made the run even more enjoyable. Humidity can be absolutely torturous, 243 00:13:55,520 --> 00:13:57,960 Speaker 1: but here's the deal. With the right attitude and the 244 00:13:58,040 --> 00:14:03,200 Speaker 1: right approach, you too can learn to enjoy the summer run. 245 00:14:03,320 --> 00:14:04,160 Speaker 2: And that's it for now. 246 00:14:04,240 --> 00:14:07,840 Speaker 1: As always at emily a Badi at Hurdle Podcast, be 247 00:14:07,960 --> 00:14:11,440 Speaker 1: safe out there, have some fun. Send me your photos 248 00:14:11,480 --> 00:14:14,520 Speaker 1: of your enjoyable summer runs. I can't wait to hear 249 00:14:14,559 --> 00:14:18,959 Speaker 1: how it's going for you. Another hurdle conquered. Catch you 250 00:14:19,000 --> 00:14:19,680 Speaker 1: guys next time.