Icecream and Interval: Keep Running During Summer

Summer vacation means relaxation, ice under a parasol, and sunny evenings. A welcome break from daily hustle and routines. But how do you keep running amidst vacation fun?  

The dilemma varies for each runner. Some need motivation when the pool and sunbed are more tempting than running shoes. They want to stay fit but also wish for total vacation vibes with feet up and no plans. Others struggle to balance sneaking a run and being present with family. It may feel like every minute counts, and a run steals time from shared moments. Whatever your dilemma, there are many ways to fit running into your vacation without disrupting its rhythm and peace.  

This guide is split in two: one section for those who prefer to relax but still want to maintain fitness, and one for those who love running but also want to be present during vacation. Find the section that suits you and discover good practices for running and summer vacation.  

You've finally got a break. The alarm clock is away, and the day's plans may mainly involve sunscreen, good food, and doing nothing. The running shoes are packed, but motivation? It's still at home. That's perfectly okay. The break can also feel like a pause from running.  

If you still want to keep your base fitness, simple means and few considerations can get you far. Just two to three weekly sessions of 20-30 minutes at moderate intensity can maintain much of your base fitness, especially if you train regularly. Still too much for your break? Don't worry. Studies suggest a week's pause can act as recovery with minimal impact on fitness. Only after two to three weeks without activity does your fitness decline, especially in endurance and muscle strength (Mujika & Padilla, 2000).  

Thus, even a little movement a couple of times a week can keep the body active, maintain base fitness, and make post-vacation restart easier. 

Running isn't the only way to get your heart rate up and keep going. Vacation can also allow new forms of movement that fit the mood and surroundings. These may include: 

The point is: A little movement is far better than none. It can both maintain fitness and boost mood. It may even create memorable vacation moments. 

For some runners, motivation isn't the issue, but rather balancing the urge to lace up shoes and being present. Foot taps under the table, eyes catch the trail disappearing among trees. The vacation schedule is packed with outings, meals, and togetherness making it hard to find the right moment for a run. You have the desire, energy, and shoes ready, but how do you fit it in without stealing time from shared experiences?  

A solution can be to increase intensity and decrease distance. Short, effective sessions can be a great alternative to longer, time-consuming runs. Studies suggest high-intensity interval training (HIIT) as short as 15-20 minutes can be an effective and time-saving way to maintain fitness without necessarily spending hours on the road. HIIT can sometimes match the benefits of longer, steady sessions for improving or maintaining fitness (Gillen & Gibala, 2021).  This means a few short runs with 6 x 30-second intervals can be more than enough to keep fitness up, even on a busy break.  

Another way to fit runs into a busy holiday schedule is to see it as a natural part of the vacation, not something to squeeze in. It could be: 

Ready for summer vacation - and runs

This article offers two paths: one for those lacking motivation to run during holidays, and one for those wanting to run but struggling to fit it in. Maybe you see yourself in one or both. With the article's perspectives and ideas, I hope you feel better equipped to find your way to summer runs, where desire, energy, and vacation come together.



Need to upgrade your running wardrobe for summer heat? Check out our selection of shorts , t-shirts and caps . Below you'll also find a selection of sunglasses perfect for sun, summer, and running.