Running in the heat? Don't sweat more than you need to...

Running in hot weather can be tough. Some people thrive in the sunshine, while others find it draining - but with rising global temperatures, learning how to adapt is essential (unless you really love the treadmill, of course!).

Here are 5 simple ways to ensure you are making running in the heat easier on yourself:

1. Keep hydrated - Staying hydrated in the 24 hours before a run will help to make running in the heat easier. If you are trying to hydrate in a short period of time before your run then it is already too late. Keeping hydrated during the run is also helpful to maintain performance, but don't drink too much. Listen to what your body wants rather than being determined to drink a set amount whilst running. Many elite runners drink very little during races. 

2. Wearing appropriate clothing - lightweight fabrics that are light in colour or reflect solar radiation are the best types of clothing to wear in the heat. The fabrics should take away sweat from your skin to help with the rapid evaporation of sweat to keep you cool. Such types of fabric are polyester and nylon, as opposed to cotton which will absorb sweat or moisture.

3. Adjust your pace - Running in the heat is more stressful for your body. Therefore your pace needs to slow to keep the relative effort the same as the same type of run in cooler weather. Listen to your body, or use heart rate as a guide to ensure it stays around the same level as a run in cooler conditions. Adjusting your running to the conditions is a skill worth getting good at if you want to make the most out of your training. There are also calculators out there to help you calculate adjusted paces based on temperature and weather conditions.

4. Eating - Being adequately fuelled for a run is going to ensure that your body is less stressed during running. This involves eating before a run, but it can also mean during a run, depending on the length of run and/or intensity of the run. If it is hot outside, I would not advise running on an empty stomach. When the energy levels drop in the heat, then it isn't fun running anymore.

5. Recovery - Rehydrating and refuelling are key components of improving your running performance in any weather, but particularly in the heat when the body is more stressed. If you struggle to eat in the heat, consider trying to consume liquids that have calories in such as a smoothie or chocolate milk. 

Final Thoughts

Running in the heat can be challenging, but with the right preparation and mindset, it can also be rewarding. Adapting your routine helps you stay consistent and makes those cooler-weather runs feel even easier.

Enjoy the sunshine when you can - here in Europe, where I live, it doesn’t always last long, so make the most of it!

And if you need any other tips, feel free to contact me.