The summer is in full swing, it’s gorgeous but it can be also dangerous.
The Met Office has issued a red warning (extreme heat) for East of England so ahead of the potentially record-breaking temperatures it is a good time to review a few tips on how to run safely in hot weather.
Stay hydrated: make sure you drink enough to keep your body hydrated. The colour of your urine is a good indicator, aim for a pale straw yellow. While plain water is best to keep you hydrated, bear in mind that your body loses a lot of minerals whilst sweating and it’s important to replace electrolytes as well.
Run early or later in the evening: try to avoid the hottest time of the day.
Dress accordingly: choose light-coloured, loose-fitting clothing that will help your body breathe and cool itself down naturally.
Hit the trails: asphalt and concrete retain heat and are always hotter, seek grass and trees that might offer some shade.
Don’t push it: adapt your training plan accordingly, adjust the pace and distance of your training
Protect your skin and head from the direct sun: use suncream and wear a hat
Cool down: try to cool yourself down before you start; a quick cool shower, cold drink, wetting your hat and packing some ice cubes in it will help to delay the moment when you start overheating. Start cooling yourself down as soon as you finish, find some shade, splash some water over your skin, and get a cold drink and a cool shower 15-20 min after your rest. Ice creams are good too 😉
Take it inside; hated by many runners but if you aim to complete your session, the treadmill in the air-conditioned gym might be the answer for you.
Don’t run: you’re not going to lose any fitness if you skip a training session or two. If your body isn’t well adapted and you struggle with heat, it’s just not worth it, you will risk more than you can gain! Go for a walk instead, find some shade and do an extra stretching or yoga session or just take an extra day off and let your body rest before the next high-intensity session.
Heat exhaustion and heat stroke are very serious conditions and might endanger your life, don’t ignore the symptoms. For further advice please visit: https://www.nhs.uk/conditions/heat-exhaustion-heatstroke/
Safe running!