Conquer the Heat!

It can be challenging and dangerous to train on hot days. However, with a few easy tips running in the heat can be safer, feel better and be more manageable.

1. Carry more fluids

Staying properly hydrated is crucial for optimal performance, especially during long runs. One effective strategy is to plan ahead by increasing your fluid intake the day before your run. This helps ensure your body is well-prepared and can endure the challenges of distance running. For longer runs drink to thirst, carry enough fluids for your planned duration or ensure you have access to clean natural water sources or shops to refill. Having an electrolyte or carbohydrate mix in your drink with increase the effectiveness of hydration, however as temperatures increase the carbohydrate mix needs to be more dilute. Hydration isn't just about what you consume during the run; it's an ongoing process that supports endurance and recovery, make sure your replenish after and in the days after a long hot run or race.

2. Fuel

Fueling your body is just as important as staying hydrated, especially when it comes to training. Proper nutrition before, during, and after exercise helps optimize performance and recovery. Before your workout, aim for a balanced meal or snack that includes carbohydrates for energy and some protein to support muscle function. During longer training sessions, consider quick-digesting carbs like chews, carbohydrate drinks and energy gels to maintain energy levels. Post-workout, focus on replenishing glycogen stores and aiding muscle recovery with a combination of carbs and protein in a 3:1 ratio. The right fuel and refueling can make all the difference in achieving your fitness goals!

3. Wear

As summer days heat up, it’s essential to protect yourself from harmful UV rays while enjoying the outdoors. Wearing a cap can shield your face and eyes, providing shade and reducing direct sunlight exposure. Complement your head-wear with a good pair of sunglasses that offer UV protection to safeguard your eyes from glare. Opt for lightweight, wicking clothing to keep cool and comfortable; this fabric helps manage sweat while allowing breath-ability. Lastly, don’t forget the importance of sun cream—apply it generously on all exposed skin to prevent sunburns and long-term skin damage. Stay safe in the sun!

4. Avoid

Starting your run in the early morning or late evening can significantly enhance your running experience, especially when temperatures soar during the day. Early mornings provide calm and cooler air, making it more comfortable to get your workout in without overheating. In contrast, evening runs allow you to enjoy a refreshing escape from the heat of the day as the sun begins to set. Additionally, running at these times can help you avoid peak UV exposure, reducing risks associated with prolonged sun exposure while also offering a peaceful atmosphere for reflection and focus. Embrace these cooler times of day for your runs; not only will you feel better physically, but you'll also enjoy a quieter environment that fosters relaxation and mindfulness as you go about your fitness journey. Prioritize your comfort and safety by planning your runs around the temperature fluctuations throughout the day!

5. Slowdown

When heading out for a run, it's essential to adjust your expectations. If you notice your pace is slower than usual, remember that this is perfectly okay. Slowing down can be beneficial for managing your core temperature, especially on warmer days or during periods of high humidity. By allowing yourself to take it easier, you not only enhance your overall comfort but also reduce the risk of overheating and fatigue. Listen to your body; it’s signaling that a more relaxed pace will keep you safer and help maintain endurance throughout your workout. Enjoy the process and focus on the experience rather than just the numbers—each run teaches us something new about our limits and capabilities!

6. Cool off

Take advantage of each stream you encounter along your trail to refresh yourself. Splashing cool water on your head and neck not only alleviates the heat but also helps wash away the salty sweat that accumulates during your run. This simple act can rejuvenate you, providing a burst of energy that keeps you going. Additionally, soaking your hat and top in water can create a cooling effect reducing core temperature and allowing you to continue your training run at target intensity and for the duration you planned. Always remember to stay hydrated and listen to your body’s needs while enjoying nature during your run!

7. Share

Run with someone or tell someone about your plans, this can become more important with extreme weather conditions as we are at more risk training and racing at these times. There are a few good apps like live 360 or Garmin live track that can allow your family or friends to keep a track of your location whilst out training.

Enjoy the sunny days and stay safe

Photo by Andy Jackson