Summer running can be challenging for every runner. Rising temperatures, humidity, sensory overload, and motivation struggles can make training feel harder than ever. In this episode we share a practical summer running survival guide designed to help both ADHD and non-ADHD runners adapt, stay consistent, and thrive during the hottest months of the year.

Learn essential hot weather running tips, including top cooling gear recommendations to have in your Summer Running Survival Kit, hydration strategies for runners, and simple ways to stay comfortable when the heat is relentless. We also discuss how to adjust your pace, manage your effort, and train smarter by focusing on perceived exertion rather than chasing speed when conditions are tough.

Whether you're dealing with ADHD-related sensory challenges, struggling to stay motivated, or simply looking for ways to improve your summer training, this episode provides actionable strategies to help you build resilience, maintain healthy running habits, and continue making progress all season long.

Chapters:

0:00 - Introduction to the Conversation

1:09 - Summer Survival Guide for ADHD and Non-ADHD Runners

6:10 - Pacing in the Heat

7:59 - Hydration Strategies

19:05 - Top 10 Cool Tools for Hot Runs

32:32 - Community Tips

36:57 - Morning vs. Evening Running

42:32 - Adapting Without Quitting

47:50 - Songs That Run Us: Summer Edition

53:15 - Closing

Wired To Run:

IG: @wiredtorunpod

FB: Wired To Run Podcast

Youtube: Wired To Run Podcast

Spotify Public Playlist: Wired To Run Podcast’s - Songs That Run Us Playlist

If you’re enjoying Wired To Run, leaving us a quick rating or review is one of the best ways to support the podcast and help more runners find the show. We’d also love for you to come hang out with us on Instagram: @wiredtorunpod and Facebook: Wired To Run Podcast where we keep the conversation going beyond the episode. Thanks for being part of this community and running with us.

If this episode reminded you that you're not the only runner whose brain sprints faster than their legs, spread the word! Share it with a friend, post it on your stories or send us a message at laceup@wiredtorun.com. We're building the ADHD/neurodivergent running community that should've existed ages ago, and you're helping bring us all together. Even if you don’t have ADHD, but you sometimes relate to feeling overwhelmed, struggle with consistency or motivation in your running journey, you are welcome here!

In the Season 2 premiere of Wired To Run, Coach Tom Stokes of Stoked Metabolic Coaching opens up about his transformative journey from a self-described unconfident kid to a passionate and transformative coach dedicated to his clients' well-being. This episode offers a deep dive into understanding ADHD in athletes and dispelling myths about their motivation. Coach Tom's message is clear: starting over is a natural part of growth, and shame should never hold you back. Discover how to build sustainable habits, where consistency triumphs over intensity, and explore the vital role of nutrition, dopamine regulation, and community support. Plus, join Coach Tom in Wired To Run’s signature series, ”Songs That Run Us" to uncover the anthem that fuels his fitness journey and the type of workouts it inspires.

Chapters:

00:00 - Introduction to Coach Tom Stokes

02:02 - The Heart of Coaching: More Than Just Fitness

03:31 - Tom's Journey: From Struggles to Coaching Success

10:08 - Understanding ADHD in Athletes

22:10 - Overcoming Shame and Starting Over

26:52 - Meeting Clients Where They Are

29:13 - The Role of a Good Coach

32:49 - Generational Impact of Fitness

35:12 - Consistency and Overcoming Inner Voices

39:26 - The Transformation Challenge

46:28 - Nutrition and Dopamine Regulation

53:36 - The Power of Awareness in Nutrition

54:11 - Shifting Dopamine Rewards

55:00 - The Myth of Perfection in Fitness

56:37 - Sustainable Fitness: Consistency Over Intensity

57:36 - The Importance of Community and Support

59:08 - Creating Motivation Through Discipline

01:01:45 - Finding Wins in the Journey

01:02:41 - Balancing Novelty and Consistency in Training

01:06:22 - The Role of Community in Fitness

01:09:44 - Navigating Burnout and Hyperfocus

01:12:14 - The All-or-Nothing Mentality

01:15:56 - Recharging: The Importance of Self-Care

01:17:35 - Setting Goals and Aspirations

01:20:01 - Training and Nutrition Strategies

01:25:00 - Coaching and Community Support

01:29:52 - Music That Motivates

01:42:59 - Closing Thoughts and Reflections

Episode Links:

Guest Information:

Website: https://stokes.fit/

Stoked Metabolic Coaching 6-Week Transformation Challenge: Stokes.fit/stokedforsummer

Instagram: @themusclemouse

Instagram: @thetutuguys

Youtube: Stoked Metabolic Coaching

Wired To Run:

IG: @wiredtorunpod

FB: Wired To Run Podcast

Youtube: Wired To Run Podcast

Spotify Public Playlist: Wired To Run Podcast’s - Songs That Run Us Playlist

If you’re enjoying Wired To Run, leaving us a quick rating or review is one of the best ways to support the podcast and help more runners find the show. We’d also love for you to come hang out with us on Instagram: @wiredtorunpod and Facebook: Wired To Run Podcast where we keep the conversation going beyond the episode. Thanks for being part of this community and running with us.

If this episode reminded you that you're not the only runner whose brain sprints faster than their legs, spread the word! Share it with a friend, post it on your stories or send us a message at laceup@wiredtorun.com. We're building the ADHD/neurodivergent running community that should've existed ages ago, and you're helping bring us all together. Even if you don’t have ADHD, but you sometimes relate to feeling overwhelmed, struggle with consistency or motivation in your running journey, you are welcome here!

In this season one finale, Laura and her guest co-host delve into the intricate relationship between motherhood, mental health, ADHD, and athletic pursuits. They emphasize the critical importance of practicing self-care without guilt, highlighting how it serves as a foundation for mental health and resilience. Through heartfelt discussions, they share inspiring stories of overcoming trauma and adversity, illustrating how running and athletic goals can be powerful tools for healing and personal growth. The hosts also explore strategies for setting and achieving personal goals, breaking free from societal expectations, and fostering a supportive environment for both parents, caregivers and children.

Chapters

00:00 Season One Reflection and Community Building

03:11 Motherhood, Goals, and Self-Care

12:47 Identity Beyond Motherhood

20:41 The Guilt of Personal Goals

27:12 Mental Health and the Oxygen Mask

33:34 Balancing Family Needs and Personal Aspirations

41:21 Balancing Commitments and Guilt

44:04 Setting an Example for the Next Generation

46:12 Facing Health Challenges with Resilience

49:50 Reframing Training as Restoration

52:36 Understanding the Needs of Special Needs Parents

55:06 The Impact of Parental Involvement on Children

1:00:55 Empowering Moms to Pursue Their Goals

1:01:53 The Importance of Self-Care for Caregivers

1:02:50 Decoding the Soundtrack of Resilience

If you’re enjoying Wired To Run, leaving us a quick rating or review is one of the best ways to support the podcast and help more runners find the show. We’d also love for you to come hang out with us on Instagram: @wiredtorunpod and Facebook: Wired To Run Podcast where we keep the conversation going beyond the episode. Thanks for being part of this community and running with us.

Have a song that runs you? Send it our way on Instagram, Facebook, or email, and we may feature it on the show during our new series, “Songs That Run Us”

If this episode reminded you that you're not the only runner whose brain sprints faster than their legs, spread the word! Share it with a friend, post it on your stories or send us a message at laceup@wiredtorun.com. We're building the ADHD/neurodivergent running community that should've existed ages ago, and you're helping bring us all together. Even if you don’t have ADHD, but you sometimes relate to feeling overwhelmed, struggle with consistency or motivation in your running journey, you are welcome here!