Running in the Heat

Chereen Health & Lifestyle

With the weather upping in temperature, the idea of heading out for a run can be a problematic prospect.

Whilst heat can definitely discourage exercise, there are plenty of tips and tricks that you can try to ensure that you’re still performing to your potential this summer.
Discover our ultimate running advice below.

Get Used To The Heat

If you head straight out the door to start running, you’ll soon start to feel the effects of exercising in the summer months.
A great way to avoid this is to start slowly, acclimatising yourself to the temperature. Going for walks each day around lunchtime can get you used to light cardio in the sunshine, whilst running in the spring can gradually build up your endurance for when the weather gets hot.

Run in the morning or in the evening

When it comes to running in the heat, it’s best to pick times of day when the weather is coolest, early morning or late evening can be the best time. Running during these times can help to reduce sun exposure, and avoid unfortunate events such as heat stroke and headaches!

Wear Tight Yet Breathable Clothing

Although you might be tempted to wear loose-fitting, cool-feeling clothing as you head out the door to run, science suggests that this might not actually be a great idea. Loose clothing, when mixed with sweat, can cause plenty of irritation against your skin, resulting in some pretty sore chafing.
Tight yet breathable fabric works to keep away sweat from your body for a comfortable run.

Cool Down Before You Run

It’s important to reduce your body temperature before you run in the heat.
This can be achieved by taking a cold shower, standing near a fan, grabbing some ice water or splashing your face with cool liquid, all of these can help to reduce heat-related discomfort on your run.

Drink Enough

One of the main causes of discomfort on hot, sunny runs, comes in the form of dehydration. Drinking plenty before heading out the door for your run helps, however, stop drinking an hour before you run to avoid bloating.
It’s also handy to prepare before exercise. For example, if you’re heading for a run in the morning, ensure hydrating before heading to bed, so that you can wake to feel as good as you can, ready to exercise.

Wear A Hat

Another great tip to avoid heat-related issues when running is to wear a cap.
When we’re out and about, we often forget about sun exposure to our head, yet this is the number one place for the sun to burn our scalp & for heat stroke to set in.
Wearing a hat can not only avoid discomfort, but it can also be great for catching and absorbing sweat whilst running, shading your eyes and your face.

Listen To Your Body

When it comes to running in the heat, it’s important to listen to your body.
Sometimes, exercise in the heat is simply not meant to be, and that’s okay. Pushing your limits to the point of possibly hurting yourself is never worth it, and if running in high temperatures is too tricky, some simple yoga in the cool is probably the best option for you.

Allow Yourself to Cool Down Naturally

It’s important to allow your body to cool down naturally when returning from a run. Have a glass of cold water to sip slowly, before getting into the shower after around half an hour.