Especially during the summer months, there’s no getting away from it – you will have to run in the heat at some point. In this blog, we take a look at our top tips for dealing with the change in weather. Let’s take a look!
Make adjustments!
The first thing to remember is to make adjustments! Run a shorter distance or at a slower pace than usual, and avoid any HIIT training (High Intensity Interval Training) outdoors if it’s too hot. It may even be beneficial to change your running times and go in the evening, or mornings when temperatures will be cooler! Another sensible adjustment could be to pick a route with good shading and breeze, if you can find one.
Clothing
Wear as little as possible, within reason, of course – nudity is probably not a great idea. Lighter clothes and colours will always be the best for deflecting light and the heat. I find that microfiber polyesters are the best for this purpose. It’s also very important to wear a hat, sunglasses and any sunscreen you need.
Patience
Like most sports, patience is essential to development and success, and this is never truer than for running in the heat. When training in constant heat, you should gradually build up to longer or faster runs over a period of time. This will allow your body to adjust and get used to operating in these temperatures.
Go off-road
Always look to run on grass, woods or anywhere away from buildings and concreted areas. Concrete retains heat and buildings will often magnify heat to the surrounding areas. Any park, woods or anywhere other than the city will do, and again aim for the early or late hours of the day (but be mindful of doing this alone – safety is always paramount).
Listen to your body
As temperatures increase, your pace will slow – don’t fight it! Listen to your body and slow down if you need to. Pushing your body too soon or too quickly can lead to injuries or even heat exhaustion.
Symptoms
If you are suffering from headaches, vomiting, rapid breathing, a racing heart beat or high body temperature, stop running immediately! Seek shade and water, as these are all symptoms of heat stroke. For further advice, consult a doctor.
Personally, I love running in the rain, and between about 12-15 degrees. Of course this isn’t always possible, but likely, if you live in the UK. Make sure to always run within your means and be careful.
Like what you see? Share, like and comment below!
Sources/references/media
http://www.runnersworld.com/run-nonstop/running-in-the-heat
http://fleetfeetmontgomery.com/news/what-pace-should-i-run-in-the-heat
http://triathlete-europe.competitor.com/2012/06/15/mistakes-not-to-make-when-running-in-the-heat
HAFFY Fitness 