4 Natural Ways To Make Your Summer Long Runs Easier

I’m not the only way who sometimes struggles with summer long runs, right?

Sometimes it’s the heat, or all the bugs in the woods this time of year, and other times it’s just the motivation and energy a very loooong run!

I’ve found a few ways to make it easier, more enjoyable, and harness the power of nature in the process. I wanted to share a few of those tips with you here, in case you’re looking for ways to make your summer long run a bit easier (but still get the same training benefits)!

4 Natural Ways To Make Your Summer Long Runs Easier

When You Need to Hydrate

It’s no surprise that being properly hydrated is critical for running in the summer. If you go out dehydrated, you’re going to notice!

Dehydration can lead to:

  • Muscle fatigue
  • Loss of coordination
  • Inability to regulate body temperature
  • Heat illness (e.g., cramps, heat exhaustion, heat stroke)
  • Decreased energy and athletic performance

Aim to drink half your body weight in ounces on a regular day, but if you’re running in the summer you’re going to lose a lot of water through sweat, so follow these guidelines from the American College of Sports Medicine as well:

Pre-run

  • Drink 16-20 fluid ounces of water or electrolyte at least four hours before exercise.
  • Drink 8-12 fluid ounces of water 10-15 minutes before exercise.

During run

  • Drink 3-8 fluid ounces of water every 15- 20 minutes when exercising for less than 60 minutes.
  • Drink 3-8 fluid ounces of an electrolyte beverage (5-8 percent carbohydrate with electrolytes) every 15-20 minutes when exercising greater than 60 minutes.
  • Do not drink more than one quart/hour during exercise.

Post-run

  • Check your body weight and check your urine to estimate your fluid losses. The goal is to correct your losses within two hours after exercise.
  • Drink 20-24 fluid ounces of water or electrolyte beverage for every one pound lost.

One way to check hydration status (e.g. 2 cups of coffee or less) is to check out the color of your pee!  A large amount of light-colored urine means you are well hydrated. The darker the color, the more dehydrated you are. Simple as that.

What about caffeine?

Moderate caffeine intake doesn’t affect hydration status or urine output. On the other hand, alcohol will increase your urine output and decrease hydration.

Flavor your water naturally

Sometimes I hear runners say they have trouble taking in enough water. If you’re someone looking to change the flavor of plain ol’ water, try adding 1 drop of doTERRA essential oils like Lemon, Grapefruit, Wild Orange, or Peppermint.  These oils are cleansing to the body and energizing. Peppermint is also cooling and aids with stomach upset – win-win!


Jenni’s WILD Running drink

  • 2 cups water
  • 2 cups coconut water (~ 15 g carbohydrate)
  • 3 Tablespoons maple syrup (~45g carbohydrate)
  • 1 teaspoon MCT oil
  • ½ tsp salt
  • 2 scoops Liquid IV (30 g carbohydrate)
  • 1 drop Peppermint essential oil

Total Carbohydrate: 90 grams


Not into making your own?  Here’s my favorite hydration mix


How much carbohydrate do you need during a long run?

Body weight (lb)/2.2) X 0.7 = grams of carbohydrates per hour


When You Need Insect Repellent

Mosquitoes, flies, ticks, and other insects can really ruin what could otherwise be a fun time on the trails. Use natural insect repellent instead of toxic sprays that contain harmful chemicals! Arborvitae, Lemongrass, and doTERRA’s TerraShield blend all act as natural insect repellents (and they’re safe when used properly on four-legged friends too)!

  • Add 10 drops to an 8 oz. spray bottle with water and use a natural insect repellent.
  • Apply to wrists and ankles before going outdoors.

When It’s Hot

When you’re planning your summer runs, avoid running in the heat of the day. Head out early in the morning, or even later in the evening if you’re able.

Another natural tool I like to have on hand are cooling oils I can use topically to lower my body temperature. Peppermint, Rosemary, and Basil are all cooling to the body!

Just add 10 drops of essential oils to an 8 oz. spray bottle of pure water, and mist over the body, before, during or after exercise (avoid the eyes).

essential oils running


When You Need to Recover

It’s always a relief when you’re done with a long run, isn’t it? But the effort isn’t actually over. This is a critical time to take in the right fuel.

Your body breaks down tissue and uses energy during a long run. Replenishing this is crucial so you feel good next time you head out and you build upon the work you’ve put in!  Most nutrition experts recommend eating carbohydrate and protein in a ratio of 3:1 after exercise.

To help my muscles and joints recover, I love using essential oils with regenerative properties, that also help the body have a healthy inflammatory response. Wintergreen, Cypress, Peppermint, Lemongrass, and doTERRA’s Deep Blue essential oil blend are all helpful for recovery. A few drops can be applied topically to the area, diluted with a carrier oil like fractionated coconut oil.

Here’s to enjoyable and healthy summer running, and long runs that challenge you and change you for the better!


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