Running in the heat is a challenge that we’ll all probably face at some point. Some runners will cope better than others, but that does not mean we can’t be proactive in how we approach running in the heat. In this article, we look at the top tips for you to do just that.
Slow it down
You may need to slow down to prevent yourself from overheating. If you run too fast, your heart rate will rise as it battles to keep your body cool at the same time as your muscles demand oxygen. That’s why we advise you focus on effort levels and not pace, especially when running in warm conditions. Running might be slower in the heat, but as long you’re working at the correct effort level you’ll still see good training benefits.
Dress sensibly
Less is certainly more when it comes to running kit in hot temperatures. Make sure you are not overdressed or you’ll overheat. Wearing technical clothing will mean it’s lighter and more breathable which will help you stay cooler. A cap is a good way of keeping the sun off you (ideally, it should be well ventilated). You can always take it off and cover it in water before putting back on!
Whilst sunglasses will not keep you cool, they will stop you from tensing your face if the sun is in your eyes. This will help keep you relaxed. A tense face can
easily translate to tight muscles elsewhere.
Also be aware that your feet might swell up a bit more than usual in the heat, so lightweight running socks will certainly help.
Drinking and electrolytes
Drink to thirst is still the best advice when running, but you especially need to focus on hydration in hot conditions. When you sweat, you not only lose water but you also
lose electrolytes. These electrolytes are essential for maintaining fluid balance and helping muscles and nerves work properly. So whilst regularly drinking water will keep you hydrated, adding some electrolyte powder will help maintain the body’s chemical balance and ultimately significantly help your performance.
If you ignore your body signals and your temperature becomes too high, it can disrupt normal body functions and in severe cases, this can even lead to life-threatening
complications.
Keep cool
Try running earlier in the morning when it’s cooler and try to run in the shade whenever possible. Use water on the back of your neck and splash water on your legs to cool you down.
Protect yourself
If you’re going to be running in the heat, put on sunscreen to protect your skin from the sun’s rays.
Consider indoor options
If conditions are extreme, then why not consider the treadmill until the weather cools. You can run in an air-conditioned gym where you
will be safe and in control.
Running in humidity
Another factor to consider, which is often ignored, is running in humid conditions. This is harder than running in heat since your body cannot regulate your temperature
because your sweat cannot evaporate to cool your body, therefore increasing your core temperature. As the trapped heat increases your core temperature, your heart rate increases to try to cope with this problem. This compromises muscle function as the body diverts blood from the muscles to the skin to cool down, which slows your running.
The same advice above applies for humid conditions:
- Hydrate adequately, adding electrolytes to your fluids.
- Slow your pace and focus on your effort level (heart rate) rather than pace.
- Your body needs more time to cool itself, so do not push too hard.
- Wear lightweight, moisture-wicking fabrics that help sweat evaporate.
- Run early morning or late evening to avoid the hottest part of the day.
- Try to run in shaded areas.
The most important thing is to listen to your body’s signals of overheating and, if it feels too hard, slow down or have a walk. If you feel any dizziness or nausea, then
stop or take a break.
