The Interval Issue 6 - Mid Summer Training

Warm-Up

Welcome to Issue 6 of The Interval.

Well, the hamstring niggle I mentioned last time has taught me a proper lesson about patience. After resting for a week, I thought I’d test the waters with a gentle run this week, only for it to flare up halfway through and leave me in a worse state than before. It’s one of those reminders that healing isn’t always linear, and sometimes the body has its own timeline that doesn’t match our eagerness to get back out there.

It’s frustrating, but it’s also part of the process. Every runner knows this dance, the delicate balance between pushing forward and knowing when to step back. Right now, I’m firmly in step-back territory, which means more rest.

The timing isn’t ideal with my training for the Great North Run and Kielder Marathon now getting way off track. Just when I should be building that base and getting into a solid rhythm, I’m back to square one with rest days. But that’s exactly what makes consistency so crucial during these months, whether you’re dealing with unpredictable British weather, managing niggles, or trying to stay on top of your race goals.

In this issue, we explore how to prepare for whatever British summer throws at you, dive into some of our most historic running routes, and look at strategies for maintaining your routine through festival season. Because whether you’re dodging rain showers or nursing an injury, the key is adapting without losing momentum entirely.

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FIRST INTERVAL

British Summer Weather: Preparing for Anything

British summer weather is as unpredictable as a lottery draw - one moment you're basking in glorious sunshine, the next you're dodging puddles the size of small lakes. For runners across the UK, this presents unique challenges that require both mental fortitude and practical preparation. Mastering the art of running in Britain's temperamental summer weather isn't just about having the right gear; it's about developing the resilience and adaptability that defines the British running spirit.

Training Through Summer Showers

Summer showers in Britain are as inevitable as queues at the post office and complaints about the weather itself. Rather than viewing these downpours as training obstacles, embrace them as character-building opportunities that will make you a more versatile runner. Training in wet conditions actually offers several advantages: the cooler temperatures prevent overheating, the rain provides natural cooling, and you'll develop superior grip awareness and foot placement skills that prove invaluable during races.

When running through summer showers, focus on maintaining your normal cadence while shortening your stride slightly. This adjustment improves stability on slippery surfaces and reduces the risk of over striding, which can lead to injuries on wet pavements. Pay particular attention to painted road markings, manhole covers, and metal drain covers, these become treacherously slippery when wet and should be avoided or approached with extreme caution.

Your breathing technique becomes crucial during heavy downpours. Tilt your head slightly downward to prevent rain from streaming directly into your nose and mouth, and consider breathing more through your nose when possible to filter the air. If the rain becomes so heavy that visibility is compromised, don't hesitate to seek temporary shelter under a bridge or in a shop doorway, safety should always trump training consistency.

The 15-Minute Weather Rule for British Runners

Every British runner should master the sacred 15-minute weather rule, a time-tested strategy that acknowledges our nation's rapidly changing meteorological moods. This rule suggests waiting 15 minutes during uncertain weather conditions before deciding whether to abandon your planned run. More often than not, that threatening grey sky will either clear up or reveal itself to be a brief shower rather than the apocalyptic deluge it initially appeared to promise.

The 15-minute rule works because British weather systems move quickly, particularly during summer months when convection creates rapid cloud formation and dissipation. Use this waiting period productively by completing your warm-up routine indoors, doing dynamic stretches, or reviewing your planned route. Check multiple weather apps during this time, the Met Office app, BBC Weather, and local radar can provide different perspectives on incoming conditions.

However, learn to distinguish between weather worth waiting for and genuinely dangerous conditions. Thunder and lightning should always result in immediate postponement, regardless of the 15-minute rule. Similarly, if temperatures drop below 5°C with strong winds and driving rain, consider whether the risk justifies the training benefit. Remember, consistency over months matters more than heroic efforts on single days.

If conditions remain borderline after your 15-minute assessment, consider modifying your planned session rather than cancelling entirely. A 30-minute easy run might be more sensible than the planned 90-minute long run, or you could opt for interval training with indoor recovery periods between repetitions.

Waterproof vs. Water-Resistant Gear: Making the Right Choice

Understanding the difference between waterproof and water-resistant gear can mean the difference between a challenging but enjoyable run and a miserable slog through British summer weather. Waterproof gear provides complete protection from water penetration but often sacrifices breathability, making it suitable for heavy, persistent rain but potentially uncomfortable during lighter precipitation or higher-intensity efforts.

Water-resistant gear offers protection against light to moderate rain while maintaining superior breathability, making it ideal for the typical British summer shower scenario. For most British runners, a high-quality water-resistant jacket serves as the optimal compromise, providing adequate protection for 80% of our summer running conditions while preventing the sauna effect of fully waterproof alternatives.

When selecting running gear for British conditions, prioritise pieces with pit zips or ventilation panels that allow you to regulate temperature and moisture buildup. Look for jackets with adjustable hoods that won't obstruct peripheral vision, crucial for road safety during poor visibility conditions. The hood should fit snugly enough to stay in place during movement but not so tight as to restrict head movement or hearing.

Your choice of running tights or shorts also impacts wet weather comfort. Avoid cotton-based materials that become heavy and chafing when wet. Instead, opt for synthetic fabrics or merino wool blends that maintain their properties when saturated. Consider running tights with partial water-resistant panels on the front of the thighs and shins, which face the brunt of wind-driven rain.

Footwear deserves special attention in British summer conditions. Shoes with aggressive tread patterns provide better grip on wet surfaces, while models with drainage features prevent water accumulation. However, remember that no shoe is truly waterproof during extended wet running, plan for wet feet and choose shoes that drain and dry quickly rather than those that claim to keep water out entirely.

RECOVERY

The marathon that took 54 years to finish

At the 1912 Stockholm Olympics, Japanese runner Shizo Kanakuri famously dropped out of the marathon mid-race, literally disappearing from the course, reportedly to sip orange juice in someone’s garden. He left without notifying officials, who even listed him as a missing person in Sweden!

Fifty-four years later, in 1967, Swedish TV tracked him down and invited him to finish the race in a ceremonial “completion.” Kanakuri jogged the remaining course, officially recording a time of 54 years, 8 months, 6 days, 5 hours, 32 minutes, 20.3 seconds—the world’s most delightfully slow marathon finish.

SECOND INTERVAL

Historic Running Routes: Exploring British Heritage

Britain's landscape tells the story of thousands of years of human history, and for runners seeking to combine fitness with cultural enrichment, these historic routes offer unparalleled opportunities to experience history at running pace.

Key routes to explore:

• Roman Roads - Watling Street and the Fosse Way offer challenging terrain with genuine historical significance. These ancient highways provide diverse surface conditions from modern tarmac to original Roman stone construction, creating unique training opportunities that connect you directly with 2,000 years of British history.

• Canal Towpaths - Britain's Industrial Revolution legacy created over 2,000 miles of flat, traffic-free running routes. The Grand Union Canal alone offers 130 miles of consistent, measured distances perfect for tempo runs and sustained efforts, while providing fascinating glimpses into our industrial heritage.

• Historic City Centres - From London's Thames Path to York's medieval city walls, urban historic routes offer concentrated doses of architectural evolution and cultural significance. These runs require more navigation skills but reward runners with rich experiences and the satisfaction of discovering hidden gems.

📖 Read the complete Historic Running Routes guide with detailed route descriptions, safety tips, and historical context

RECOVERY

🏃‍♂️ Just 30 minutes of running can boost your mood for up to 12 hours, thanks to a surge of endorphins and serotonin.

FINAL INTERVAL

Festival Season Running: Staying Consistent

British summer transforms the social calendar into a whirlwind of festivals, sporting events, and cultural celebrations that can derail even the most dedicated runner's training routine. Successfully navigating this period requires strategic planning that acknowledges social commitments while protecting core training objectives.

Essential strategies for festival season:

• Flexible Scheduling - The key to training during major events like Wimbledon, Glastonbury and Edinburgh Festival lies in flexibility rather than rigid adherence to schedules. Protect weekly mileage and one key workout while allowing timing and location to vary based on social commitments.

• Morning Advantage - Early morning runs during festival periods provide cooler temperatures, quieter streets, and fewer social conflicts. Use morning sessions to "earn" evening social activities while maintaining training consistency.

• Integration Over Segregation - Blend running with social activities rather than viewing them as competing priorities. Run to festival venues when practical, organise group runs before events, or use your training fitness to enhance rather than restrict summer social experiences.

Festival-specific considerations:

• Plan recovery runs rather than intense sessions after social events

• Allow 2-3 hours between festival foods and hard training

• Research running opportunities when traveling to events

• Communicate training priorities clearly while remaining socially flexible

📖 Get the complete Festival Season Training Strategy with detailed planning templates and event-specific advice

COOL DOWN

“You don’t have to go fast. You just have to go.”
— Unknown

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