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Designed to keep you running through sweaty and busy summer days, the run streak bridges the gap between Memorial Day and July 4. Run at least one mile per day, every day. That’s 36 consecutive days of running.

Find out how a streak can change you, and share your journey with us! Where will you run? How will you make it happen? How will your life change? We want to hear about it! Share your progress and motivate other streakers by “liking” the streak on Facebook. You can also share updates on Twitter and Instagram using the hashtag #RWRunStreak.

Whether you’re starting a new marathon training block or participating in the Runner’s World Run Streak, the summer is a perfect time to get back into running. Longer days, vacation time, and good weather mean more time to get the miles in. But beware—there are simple mistakes that can cause you to burn out (or literally burn yourself to a crisp) before fall marathon season comes around.

Avoid the following mistakes during summer training, including hydration hijinx and shoe snafus. Above all else, keep one thing in mind—your goal is to make it through the Run Streak healthy, happy, and hungry for more.

Mistake #1: Not acclimating to the heat.

In every aspect of training, there’s an adjustment period. Just like you wouldn’t jump from 20 miles per week to 60, or skip from 10 squats to 100 in just a couple of sessions, you shouldn’t dive headfirst into the summer heat.

There are a few different options to build up your heat tolerance. First, you can briefly lower your mileage so you’re not overloading your body and gradually work it back up as you readjust. Or, you can go back and forth between treadmill days and outside running days. Lastly, start your training cycle by running during the coolest part of the day, then each following day, run later and later until you’ve comfortably run during the hottest hours. 

Get used to one variable at a time. Don’t try to build your mileage too high when acclimating to the weather. Handle one problem first, then solve the next one. Otherwise, you might end up physically and mentally drained.

Mistake #2: Not checking the weather.

I live in Philadelphia, where the summer temperatures can range from mid-70s to the high 90s. As someone who likes to run after work, that means I need to check the weather, or I might be in for an unpleasant surprise. 

But even if you’re a morning runner, it helps to look at a weather report before heading out the door. You might find that the morning dew point is unbearably high for your workout, or that a summer rainstorm will roll through and cool the air down significantly by the afternoon. 

In my case, I look ahead of time whether I need to get up a little earlier to squeeze my run in the cool morning instead of slogging through blistering temps—which can potentially be dangerous.

Mistake #3: Not hydrating or refueling.

Katie Kissane, R.D., C.S.S.D. told Runner’s World in a previous article that dehydration heightens the risk of heatstroke and causes muscle cramping when you’re running in hot weather. Therefore, to stay safe in the heat, make sure you’re drinking water throughout the day.

If you’re out for a long run, hydrate during the activity. Stash a bottle somewhere on the route, plan your route around water fountains, or even wear a hydration pack—just make sure to drink up.

However, Kissane explains that just chugging water alone could lead to a separate problem called hyponatremia—low sodium levels in the blood. Hyponatremia leads to dizziness, fatigue, and nausea. Consider bringing a sports drink high in minerals like sodium, calcium, potassium, and magnesium to prevent the symptoms from hampering your run and hurting you in the long term.

Mistake #4: Not wearing sunscreen.

No matter how long your run is, you’re exposing yourself to ultraviolet radiation from the sun. Without precaution, you can suffer from skin aging, eye damage, and even skin cancer, according to the Environmental Protection Agency. 

“Americans can reduce risks from sun exposure with continued use of sun protection measures including broad-spectrum sunscreen with SPF values of at least 15,” said acting United States Federal Drug Association (FDA) Commissioner Janet Woodcock, M.D., in a press release from September 2021. 

The FDA recommends applying sunscreen 15 minutes before sun exposure and reapplying every two hours, especially when sweating. That means if you’re going for a long run, you might need to stop to reapply. There are sunscreens out there specifically made to be sweat-resistant, so you don’t need to reapply as often, but it’s still good to be safe.

Mistake #5: Not being flexible—and dreading the treadmill.

“On especially hot and humid days, there’s no glory in the Strava post,” says Runner’s World Runner-in-Chief Jeff Dengate. “I’ve had a 15-miler on the schedule that I’ve broken up into three five-mile runs that day, so I still get in the mileage without dying. Don’t be confined by the training plan—sometimes you need to modify it.”

That might even mean running on the treadmill when it’s particularly rough outside. Before you shake your head in disgust, think of it as an opportunity to control all the variables. You can listen to your favorite music or watch a television show, lock into a pace, and enjoy sweet, sweet air conditioning.

Mistake #6: Not wearing summer running gear.

There are a few pieces of gear you should always have around for hot and sunny summer runs. 

A good running hat protects your face from the sun. Most are made of moisture-wicking materials to keep your head cool, and some even come with UV protection. Bonus points are that a running hat keeps raindrops out of your eyes on any wet days.

A hat alone won’t keep the sun out of your eyes. You need a pair of sunglasses. While most pairs will work in a pinch, there are great running sunglasses that won’t slip off your sweaty face or bounce up and down from the impact of your stride. 

For particularly scalding afternoons, you could purchase a cooling vest—but think of that as more of a luxury than a necessity.

Mistake #7: Ignoring swollen feet.

When you get sized for a new shoe at a local running store, they typically recommend a half-size up because “blood flow increases to deliver oxygen to the muscles,” Paul Langer, DPM, told Runner’s World. “The volume of the muscles temporarily expands.”

When it’s really hot out, Test Editor Morgan Petruny notices that her feet swell even more: “I have to be aware of giving myself more room in my shoes… I often think that I’m a fall, winter, or spring shoe size W9, but a summer size W9.5.”

If you’re not ready to buy another shoe, she recommends loosening your laces, wearing thinner socks, and avoiding the shoes in your repertoire with a tight toe-box.

 

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.