22: Don't Let Summer Derail Your Fall Running Goals | 3 Injury Mistakes Every Runner Should Avoid

Summer training can set you up for your strongest racing season or leave you sidelined before it even begins.In Episode 22 of Interdisciplinary Case Miles, Dr. Sara Raiser MD, sports dietitian Kelsey Pontius, and Dr. Kate Mihevc Edwards PT take a quick break from injury cases to help decrease your risk for injury later.They share the three biggest mistakes runners make during the summer that often lead to injuries when fall marathon training, cross-country season, and race preparation begin.Whether you're training for your first 5K, a marathon, or preparing for a competitive cross-country season, this episode offers practical, evidence-informed strategies to help you stay healthy, recover well, and build a stronger foundation before race season.In this episode, you'll learn:Why under-fueling is more common during hot weather than you thinkHow summer travel and inconsistent training increase injury riskThe importance of maintaining running and strength training consistencyWhy recovery is the missing piece in many training plansSmart nutrition and hydration strategies for hot-weather runningHow to avoid training spikes before marathon and cross-country seasonWhether you're a recreational runner, competitive athlete, coach, parent, or healthcare professional working with runners, these simple adjustments can help keep injuries away and performance moving forward.Featured ExpertsDr. Sara Raiser MD – Running Medicine PhysicianKelsey Pontius, MS, RD, CSSD – Sports DietitianDr. Kate Mihevc Edwards PT – Physical Therapist & Orthopedic Clinical SpecialistChapter Highlights00:00 Introduction01:20 Summer training mistakes that lead to fall injuries02:10 Why runners under-fuel during hot weather06:45 Staying consistent while traveling this summer10:55 Preventing training spikes before marathon season14:10 Recovery strategies every runner needs18:45 Cross-training, rest days, and avoiding burnout22:10 Fueling before, during, and after summer workouts26:00 Final takeaways for staying healthy all seasonHave a running injury or case you'd like discussed on a future episode?Email us: [email protected] you enjoyed this episode, please like, subscribe, leave a review, and share it with a fellow runner. Every share helps us reach more athletes and continue providing evidence-informed education to help runners stay healthy and perform their best.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-running-injury-podcast-formerly-interdisciplinary-case-miles--6623567/support.If you enjoyed this episode, don’t forget to follow and subscribe so you never miss a case.Have a question or a case you'd like us to explore on the show? We’d love to hear from you. Reach out anytime at [email protected].