Coping With Running In The Heat
We always have extremes of weather in the UK and coping with running in the heat can be a challenge.
This winter was freezing and for everybody that knows me, will be fully aware I wrap up warm and have a million layers on in the winter.
Compared to the Summer, when its shorts and t shirt weather and being outside for as much as possible.
However because of this it can make training really hard and takes it toll on our bodies. I know the guys that did the London marathon this year struggled from training in the snow to the racing on what was the hottest day of the year.
These are some of the thing you could try and implement into your training to help you cope better with the heat.
- Avoid doing long runs and high intensity sessions when it is really hot. You're only going to exhaust yourself.
- Once you've warmed up and have started your run, go at a much slower pace. If you're feeling good start to increase the speed and maybe even the length of time your running.
- Wear clothes that are lightweight and will keep you cool.
- Remember to put suncream on, a nice factor 30 will stop you getting burnt and the embarrassing red marks you could end up with.
- Try to limit alcohol and coffee intake. so no heavy drinking sessions the night before you go for your long run. It's only going to dehydrate you more and you'll feel really rough in the morning.
- Take a drink with you whilst you run. a good electrolyte one will help to replenish any salts and minerals in your body that were lost due to sweating.
- Be patient. Gradually build up the distances you're running over the hotter summer period. You're body can adapt nicely to the heat and it won't be too much of a shock to you're system.
- Try and run early in the morning or later in the evening, that way the sun won't be beating down on you and the air will be cooler.
- Plan your routes to include as many shaded areas as possible. Going through parks and trees and going to be much nicer than hitting the streets in the summer. It could be a good way to introduce yourself to trail running.
- Slow down - reduce your pace. This links into some of the other pointers. Take your time and build up slowly. If you're planning on a longer run this will be a much better way to make sure you feel good at the end of it.
A couple of signs that you may have over done it in the heat are cramps and exhaustion. Both of these come from being dehydrated. So make sure you're drinking plenty before, during and after the session and focus on drinks with added electrolytes to help restore your body back to good working order.
