How to Enjoy Summer (Without Breaking Yourself)

Written By Kristine Akland

Top 3 Tips to Avoid Overtraining(and Stay Injury-Free) This Summer

Look, I get it.

The sun’s out, the trails are calling, and your inner athlete is screaming, “Let’s do ALL the things!” But before you sign up for three races, start a new lifting plan, and say yes to every weekend summit, let’s chat about how to not overdo it. Here are three simple but wildly effective tips to help you stay healthy, strong, and uninjured this summer.

1. Rest. No, Really.
One full rest day a week. Not a hike. Not walking the dog five miles. Not squeezing in “just a little strength session.”
We’re talking about actual rest. Dock-sitting, hammock-swinging, playground-lounging, tea-sipping rest. Your body (and your future self) will thank you. Recovery is where the magic happens.

2. Lift a Little, Save a Lot (of Trouble).
We know it’s summer and the pull of the outdoors is real, but skipping your lifts entirely is a one-way ticket to injury-ville. You don’t need to go full meathead—just hit the big muscle groups, keep your core solid, and move intentionally one or two times a week.
Need accountability? Our friends and neighbors at Revo have an awesome summer strength program. Highly recommend. 10/10. Would lift again.

3. Eat Like You Mean It.
More movement = more fuel required. Especially protein. Everyone—yes, even you—needs more than you think to recover, maintain lean mass, and keep your body humming along.
General rule of thumb:

  • Men: ~0.7–1g of protein per pound of  body weight

  • Women:

    • Reproductive years: ~0.6–0.8g per pound

    • Perimenopausal and beyond: closer to 1g per pound

(Of course, everyone’s different. Salt grains advised. Doctor consultation recommended.)

If you’re not sure where you land or just want help keeping your body strong, happy, and not broken—come in for a free 30-minute meet and greet. We’ll talk through how Ascend’s membership can fit into your life and help you stay on top of your game.

See you out there (but only if you’ve had your rest day 😉),
-Dr. Rob Amrine 

Ascend Sports Medicine

Kristine Akland
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