Keep your on a sunny run
When the temperature spikes, be strategic with your workouts, warns
sunny days can seem a rare treat, so it’s natural to want to throw on your trainers and make the most of the weather with a lunchtime run in the park.
But running in the heat can be tricky and, if you’re not careful, you can easily max out too early and finish your first kilometre wanting to lie down in a sweaty, exhausted mess.
We asked some experts for their advice on safely managing the heat with summer running...
Why is running in heat so hard?
“It causes a rapid increase in your core body temperature, which the body counteracts by re-directing the blood from our muscles to the skin to support the cooling process,” says NURVV Sport Scientist, Anna Kosciuk (nurvv.com).
Because of this, less blood is available to transport oxygen to the working muscles. Anna explains keeping pace becomes way more difficult: “The lack of oxygen quickly induces premature fatigue and results in a decline in muscle function, which can affect overall performance.”
In this way, running in the heat is quite similar to altitude training. That overheated, heavy feeling is never pleasant, and dehydration can also play a role in its intensity.
When you haven’t drunk enough, your body sweats less to stop you losing fluid more rapidly than you are replacing it. This means you have a harder time controlling your body temperature.
How should you adapt your running technique during the summer?
Time it right: “A simple tip is to run in the morning or late afternoon, to avoid the hottest part of the day,” says Randall Cooper, sports physioBEAUTIFUL and CEO of Premax (premax.co/uk).
Getting your run done first thing in the morning also leaves lunchtime free to focus on some all important recovery, like stretching and myofascial release.
Go slow: Randall advises running a course mainly in the shade (such as woodland paths) and slowing your pace to adjust to the heat and humidity. It’s an obvious point, but the hottest day of the year is no time to aim for a PB.
Although your pace may feel torturously slow, your heart rate will still reach between the optimum 50-85% because of the extra challenge of the hot weather.
Make sure you’re drinking water often:
“When you’re sweating more, you will lose valuable fluids and electrotherapist lytes, which compromises the efficiency of the cooling process of the body,” says Anna.
Consider your gear: When it comes to summer running, Randall says “light, technical fabrics that wick sweat and allow the skin to breathe” are best. Microfiber polyesters and cotton blends with mesh areas and vents will help to keep you cool, and a hat and UV sunglasses are essential for keeping your face and eyes protected from the rays. Wearing a broad spectrum of SPF50 on hot days is a no-brainer for runners too.
Get a good pair of running socks: “Specialist running socks will keep feet dry to prevent blisters, as high temperatures increase the moisture in the shoes and often lead to painful wounds,” notes Anna.
Shoe choice is equally important: “Get trainers fitted to the shape of your feet and the function of your foot and lower leg,” stresses Anna. “There’s no better way to avoid injury than to ensure appropriate support and structure around your feet.”
Sleep it off: Running in the heat will be more stressful on your body, and getting seven to nine hours of sleep is vital to allow the body to repair and recover.
“Sleep in a cool room between 17-20°C. However, I’d recommended not running an air-conditioner, as the dry air will cause further dehydration overnight,” warns Randall.