It might be to the first official day of summer but that doesn’t mean you have to STOP running! There’s no doubt about it, running in the heat is hard, but we want to raise awareness and share our tips with you to help you train smart!
Running in the heat is harder and that’s a fact, this is because of an increase in your core body temperature. Blood is diverted away from muscles to the skin to help aid cooling, resulting in less oxygen going to your muscles.
Some tips for coping in the heat:
HYDRATION: Drink water little and often
- Pour water OVER you as well as drinking it to help aid your body to cool.
- Electrolyte drinks should be drunk as well as water to help avoid cramps.
- Drinking an electrolyte slushy (sports drink in the freezer over night) 10-20 mins prior to start of the race has been shown to help reduce core body temperature during the race by 2 degrees.
SLOW DOWN: Be honest with yourself and listen to your body. Don’t expect the same cadence as on a cooler day. Your body will try and pace you during your run if it is hot. Your body is already doing much more than usual in the heat to try and keep your core temperature down.
Heat stroke occurs when there is a failure of this mechanism – don’t ignore it!
You may have a time in mind that you want to achieve in your training or upcoming race, but when it’s hot try not to chase your watch, listen to your body instead.
CLOTHING: Lightweight clothing, avoid cotton and choose a vest if you have one. Consider a visor rather than a hat as this allows some heat to escape from your head.
REHYDRATION: Adequately re-hydrate with electrolytes and salty snacks if needed.
TRAINING: It might be obvious, but make sure you train during the cooler periods of the day such as early morning or evening. If your schedule is difficult to fit your runs in, make sure you run in shaded areas with plenty of tree cover to keep you cool. Try to avoid the hottest part of the day when possible and keep them shorter during hotter periods!
