Running in the heat; Our guide to keeping cool this summer!
Running in the heat can be challenging, but adjusting your routine makes a huge difference. Higher temperatures put extra stress on your body, so it’s important to slow your pace, stay hydrated, and pay attention to how you’re feeling during your run. Choosing lighter clothing, running earlier or later in the day, and taking recovery seriously can help you perform better while reducing the risk of overheating. With the right preparation, summer running can still be enjoyable, productive, and a great way to build both physical and mental endurance!
Below is a few different things to consider when running in warmer weather:
1. Lower your body temperature before exercise:
Starting with a cooler core body temperature helps delay the onset of physical and mental fatigue due to high temperatures, allowing you to maintain a higher level of performance for increased duration. It prevents blood from being diverted to the skin for cooling too quickly, ensuring a larger volume of oxygen-rich blood remains available for your muscles. This will also result in a lower rate of perceived exertion (RPE), and hopefully lower heart rate. Examples of how to lower your body temperature before exercise include taking a cold bath/shower, using ice packs on your neck or wrists or cooling vests.
2. Find shade:
Shaded surfaces (like trails and grass) absorb less heat than concrete or asphalt. Ambient air temperatures in the shade can also be up to (10 – 15 degrees C) cooler than in direct sunlight. Running in the shade also protects you against UV. Sometimes if there is a breeze on warmer days, you may not feel the sun as much, however UV rays can still be strong and can cause painful burns.
3. Listen to your body:
Listening to your body is essential when it is hot out. This includes being more aware of what your rate of perceived exertion (RPE) is, and if you use it, ensuring heart rate is not rising too high. Heart rate is generally higher in the heat because there is less available blood flow to the working muscles. If you have a certain pace you normally run at or are doing an interval session, be aware that your heart rate and RPE will most likely be much higher than in normal conditions.
4. Stay hydrated!
An obvious one, but one that is extremely important is making sure you are staying well hydrated, not only during your run, but before and especially after. During exercise the body loses water and electrolytes through sweating to regulate its core temperature. Dehydration reduces the body’s ability to cool itself efficiently, which can increase heart rate, raise body temperature, and impair muscle function and endurance. Drinking enough fluids before, during, and after exercise helps maintain blood circulation, supports oxygen delivery to muscles, and lowers the risk of heat exhaustion or heatstroke.
TOP TIPS FROM TAYLOR – One thing that i always do if the weather is warm is freeze my water an hour or so before i head out, and start with a slightly frozen bottle. This way, the water can slowly defrost through the run, leaving you with water that stays icy cold and doesn’t get warm quickly! This can be useful as well if you want to splash some cold water on the back of your neck or on your wrists to help you cool down. If you are travelling to a location to start your run, this is also a great idea so that when you finish, you have cold refreshing water and don’t have to wait until you get home.
I also ensure that i am using electrolytes through my run but also before/after as well. Electrolytes are important in hot weather because they help regulate fluid balance, muscle contractions, and nerve function in the body. When you sweat, you lose not only water but also key electrolytes such as sodium, potassium, and magnesium. Just be wary of the amount you are consuming however. There are loads of different nutrition companies out there which all use different dosages in their products. Ensure you research what the recommended levels are for your age, and remember that salt is present in lots of the foods we eat nowadays, so it’s just about making sure we don’t have too much!
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