We all love a bit of sunshine — but running in the heat can be a different story!
Whether you’re training for a race or just getting your weekly miles in, high temperatures can turn a normal run into something much tougher.
Like all runners, we're always on the lookout for tips on how to make running that little bit easier when the sun is shining, so here are our key tips you could take on board before heading out on your next run:
Time Your Run Right
If possible, try and get out during the cooler parts of the day and avoid the heat between 11am and 4pm when the sun is at its most intense. To avoid overheating, try running early in the morning or later in the evening when temperatures are lower and conditions are a bit more forgiving!
Hydrate, Hydrate, Hydrate!
We're the first ones to put our hands up - not drinking enough before, during and after a run can lead to dehydration, so staying hydrated is absolutely essential. Make sure you’re drinking plenty of water before your run, and top up throughout the day.
Many runners also use electrolytes to help replace what you lose through sweat so consider this as something that will help.
Make Sure You Have The Right Kit
When it comes to kit, we would say this, right?!
Choose lightweight, breathable, and sweat-wicking gear that will help you keep cool on your run. Light colours reflect the sun, while sweat wicking, breathable running hats (yes, US!) and sunglasses can help keep your head and eyes protected.
Don’t forget to wear socks that dry quickly — wet feet and heat are a recipe for blisters and no-one wants to go through that pain!
Pace Yourself
Running in the heat puts extra stress on our body, so don’t expect to hit PBs in this weather! Focus on enjoying your run over pace.
It's totally normal (and smart) to slow down or cut a run short if things start to feel too tough - we've done it on our own runs this week already!
Know The Signs Of Heat Exhaustion
Now whilst the temperature hasn't hit the 30's here in the UK just yet, running in this weather can still push your body so keep an eye out for heat exhaustion. Dizziness, nausea, headache, excessive sweating, and chills are all warning signs.
If you experience ANY of them, take a time out, get into the shade, and cool down. No run is worth risking your health and there's plenty miles to be clocked up in the future.
Run For Fun And Be Sensible
Running in the summer can be brilliant — the views, the light evenings, the post-run ice cream (yes please!). Just make sure you’re staying smart. Respect the conditions, listen to your body, and make the right calls.
There’s no shame in ducking out of a run or taking a rest day if the sun’s too strong as there's plenty more running to be done in the future!
Team Runr.
