Get up early and beat the heat with
Running between 6 and 7 am is the best time of day. Parkun founder Paul Sinton-Hewitt, for example, says that this is the time he runs most in the summer to prepare for his autumn half-marathon.
Keith Gerrard, a long-distance runner for Isle of Man, agrees, particularly as he trains in New Mexico’s summer heat. Gerrard says that the heat index is at its lowest in the morning so it’s worth getting up early.
Karen Weir is a running coach who primarily coaches runners in South-West London. She suggests that you avoid running between 11am and 3pm because this is the hottest time of the day.
Drink plenty of fluids and electrolytes before you start
Keith Gerrard, GB runner Dan Jarvis emphasize the importance of hydration as well as electrolyte gels.
Gerrard suggests that you drink plenty of fluids before, during, and after training. Keep hydrated .” by having a bottle of water at your bedside every night, and a glass of electrolytewater upon waking up (before you start training).
Jarvis also stresses the importance of drinking fluids and eating well. Running with electrolytes in gel or water before you run is a great way to keep your salt levels high in hotter weather.
Running when the temperature is so high is a bad idea. I wouldn’t advise you to eat or drink enough water or food. Low levels of protein and carbohydrates can put a lot on the body. This is not necessary. To prevent dehydration .”, ensure that your body is well hydrated.
Sean Fontana, a two-time Scottish National 10k Champion, and professional runner, says: “Coconut Water is a great option to replace essential salts lost from sweating. However, avoid caffeine drinks before running as they will dehydrate your body more.”
Xendurance Hydro can be used to provide electrolytes for hydration. You may also grab some Hydro Stix as an added convenience.
Remember to ‘drink until you thirst’
Karen Weir warns that over-hydration can also cause problems. If you drink too much water or sweat excessively, you can have as many problems as if you were not. This can lead to a dehydration em>.
Dress appropriately
Keith Gerrard recommends wearing minimal clothing. A singlet and a pair of shorts are all you need. Do not make it more difficult .”
Dan Jarvis agrees. “Running in lightweight white tops and shorts allows your body to breathe and sweat to evaporate. For me, the Hilly Marathon fresh running socks .”
It’s a good idea to wear a hat on top of your head to protect your face and provide shade. A hat can help protect you against heat stroke and sunburn, says Karen Weir. It’s just an important thing to keep your temperature moderate. A peaked hat will protect your eyes from the sun, but it will also absorb some sweat and prevent heat stroke. Heat stroke .” can be caused by sun exposure to the top of your head.
Is it advisable to run topless?
Is it worth the risk to be topless? Keith Gerrard says, “I’m not sure if it is advisable.” However, he does it as well as 99% of the male runners with whom he trains. It is best to use sun lotion, and to not be out too much em>
Karen says,
Listen to your body and adjust your expectations
It is important to keep your cool in hot conditions. “Just understand that you won’t be able to run at your best in heat,” Gerrard says. Run by effort. The body works harder in heat because it is trying to keep cool. There will be some compromise in terms of pace and time. Be kind to yourself .”
Karen Weir says that the pace they may be able to maintain will not be possible because their heart rate will rise. If your heart rate is 180 while you run 6-minute miles, then the heat might push it up to 185 and 190. This could indicate that it is too high. You might need to schedule your intervals for 6:30 minutes em>
Choose a route that offers shade
“Do not run in open streets without shade,” advises. “It’s far more hot than running in parks, forests or trails.”
A unique tip
Gerrard learned this trick while training in New Mexico. Gerrard says that if the heat gets really intense, one trick is to keep cold water or ice in my cap before I start running. Short loops allow me to grab water and sponges as I go. This is when it’s extremely hot !”
Adaptation key
Dan has cut out too many repetitions during interval sessions at Sweatshop Running Club Teddington. “Similarly, I have also added shorter intervals with a longer recovery time between.”
He reminds all the runners that water is essential during the session,
David Castle is the author of this blog. You can check out the Running Hub on Instagram.
