412: What to Do Now for Your Fall Race: Why Summer Training Matters More Than You Think

Summer is here—and while it may seem early to start thinking about your fall races, now is actually the most important time to lay the groundwork. Whether you're training for a 5K, half marathon, full marathon, or even your first ultra, what you do in June and July will shape how strong, confident, and prepared you feel at the starting line.

In this post, we’re breaking down exactly what smart summer training looks like—especially for women over 40. We’ll cover the concept of cycle stacking, the power of a longer runway, how to navigate heat, travel, and shifting routines, and why building now lets you maintain later. Let’s make this season work with you, not against you.

🌱 Start Sooner, Not Later: The Power of Early Preparation

One of the biggest mistakes runners make is waiting until late summer to “get serious.” But here's the thing—races are won (and enjoyed) with the work you do now.

June and July are your golden months to:

• Build aerobic capacity
  
• Strengthen muscles and joints
  
• Refine form and habits
  
• Identify and address weak links
  

When you're over 40, your body needs a bit more time to adapt. Recovery takes longer. Hormonal fluctuations can impact energy and performance. So giving yourself a longer runway—with room to ebb and flow—actually leads to better results and a healthier, more enjoyable race prep.

🔁 What is Cycle Stacking—and Why Does It Work?

We love training in 90-day cycles. Each one targets a specific focus: strength, endurance, speed, or race preparation. These cycles stack, building on each other like layers—so you’re not starting from scratch each season.

Why this matters:

• It allows for focused growth without overwhelm
  
• You don’t have to train hard year-round—just with intention
  
• Your fall race prep becomes about refining and sharpening, not cramming
  

For women over 40, this structured yet flexible approach supports your nervous system, your hormones, and your real life.

📉 The Up-and-Down Week Strategy: Your Secret Weapon

Consistency doesn't mean going hard every week. In fact, we recommend non-linear progressions—training cycles that intentionally include lighter weeks.

Why?

• Reduces injury risk and hormonal stress
  
• Gives your nervous system time to adapt
  
• Leads to stronger gains over time
  

Think: two weeks of building, followed by one easier “reset” week. This rhythm respects your recovery needs—and helps you feel stronger, not drained.

☀️ Don’t Fear the Heat—Train Smart With It

If you live in a hot climate (hello, South Florida!), summer running can feel brutal. But heat training, done wisely, actually improves performance by:

• Expanding plasma volume (more blood = better cooling)
  
• Increasing sweat efficiency
  
• Boosting cardiovascular fitness
  
  

Just remember:

• Use RPE (rate of perceived effort), not pace, to guide runs
  
• Hydrate more than you think you need
  
• Adjust expectations—slower doesn't mean less effective 

Training in heat builds resilience. Your fall self will thank you.

🔧 Summer = Strength + Stability Season

Race cycles often leave little room for extra work. That’s why now is the time to:

• Build muscular strength and joint stability
  
• Improve single-leg balance and core control
  
• Correct imbalances and optimize movement patterns
  

Aim for 2–3 strength sessions per week, and think quality over quantity. This investment now pays off with more powerful, pain-free miles later.

🧠 Train Your Mind Alongside Your Body

Summer is also an ideal time to work on your mindset:

• Visualization for performance
  
• Confidence-building reframes
  
• Nervous system regulation strategies (like breathwork and body scans)
  

Mental strength isn’t just for race day—it helps you stay consistent when motivation dips, or when life gets chaotic.

🏖 Embrace Flexibility: Training That Moves With You

Let’s face it—summer routines are unpredictable. Between travel, kids, and changes in work or energy levels, your schedule won’t be perfect. That’s okay.

Instead of chasing perfection, aim for:

• Adaptability
  
• Creativity
  
• Consistency in spirit, not schedule
  

Hotel stairs can be hill sprints. A 20-minute strength session is better than none. A walk-run on vacation still counts. Training that bends is training that lasts.

💡 Build Now, So You Can Maintain Later

Fall success starts in summer. And the best part? This season gives you room to build your base, address your blind spots, and train without pressure.

At Real Life Runners, we specialize in helping women over 40 run strong, stay injury-free, and feel amazing in their bodies—with a plan that honors your physiology, your lifestyle, and your goals.

Join us inside the Real Life Runners Team for personalized training plans, coaching and advice tailored for women in peri and postmenopause, and access to expert workshops like our upcoming session with Dr. Nikki DiNezza on gut health and performance next week.

✨ Because training after 40 isn’t about doing more—it’s about doing what’s aligned!