How To Run In The Hot Weather

As the temperatures rise for those of us in the northern hemisphere, so does the likelihood of us wanting to be outside. However, when it does to what feels like an unbearably hot temperature for a heat-shy Brit, running can become more of a health hazard than it does a (relatively) enjoyable activity.

This is a blog post to provide you with my top tips on how to run in the hot weather. My aim is to show you that running in hot weather is possible, as long as you take a few precautions. There is no need to completely write yourself off from running just because it is hot. This is your encouragement to get out there, and soak up the rays.

Best of all, running in hot weather can also improve your fitness levels as it poses an additional challenge to your body. By teaching your body to maintain its temperature and energy levels in the heat, you are actually strengthening your ability to adapt to all kinds of conditions which could help you in the future.

1. Plan when you are going to run. This is perhaps THE most important point. If the weather is scheduled to be 31 degrees at 12:00, it is best to avoid that time. Generally, I would advise trying to get out as earlier as you can (between 6am-10am is the best morning window), otherwise, wait until later in the day (between 7pm-9pm) when it has cooled down. Generally, avoid anytime from 11 until 6 as it will be far too hot and will increase the likelihood of you not being able to perform at your peak.

2. Dress appropriately. Ladies, it’s time to ditch those leggings and brave the shorts. It is super important to keep yourself wearing as minimal layers as possible. Further, by wearing sweat-wicking materials, you are more likely to keep cooler.

3. Consume fluids on the go. I know water can be a pain to carry around, but there is some brilliant lightweight running vests that can be purchased to allow you to drink on-the-go. By keeping hydrated both before, during and after your session, you are more likely to avoid becoming dehydrated.

4. Go with someone. Not a fan of exercising in hot weather? Sometimes the best option can be to invite a friend along to keep you company. By making running more of a social activity, you are likely to enjoy it more and to keep yourself accountable.

5. If you are running far, tell someone where you are planning to go. The worst thing to happen would to be stranded feeling unwell. Strava has a Beacon feature that enables you to share your location with a family member/allocated contact.

6. Make yourself a good summer playlist. With those high beat tunes, you are more likely to feel motivated to get outdoors and hit the pavements.

7. Wear a cap. They are great for keeping the sunlight out of your eyes without having the pain of wearing sunglasses that constantly fall off!

8. Fuel well before. The worst thing is feeling faint or dizzy on a run. Make sure you have sufficiently fuelled a good 60 minutes before (or closer to the activity if you can stomach it).

9. Sweatbands. They do what they say: keeping the sweat out of your hair/eyes. You can also get sweatbands for your wrists which work equally as well at wiping off the sweat mid-run. Also, they are a more sustainable alternative rather than using a disposable towel.

10. Motivate yourself with what you are doing after the run. Whether that be an ice-cold shower, an iced coffee or an ice cream date, by having the motivation of what you are doing afterwards, you are more likely to want to get it done.

11. Tie your hair in a high ponytail or a bun. There is nothing worse than the back of the hair sweat. By keeping it high on your head, you can keep your neck cool.

12. Cooling patches. Apparently, they work miracles. I am yet to try, but they could be a great investment in keeping yourself cool.

13. Invest in hydration tablets. Since you are sweating considerably more than what you would be if running in cooler temperatures, it is essential to keep your electrolytes balanced. Hydration tablets are a great way of ensuring that you are replenishing all minerals lost from sweat. It will also aid your recovery. These are the ones I like to use.

14. Have fun! Hot weather does not last forever. It can be really beautiful running when the sun is about to rise or set. We do not always get brilliant sunshine (especially in the UK), so make the most of it.

Of course, all of my advice should be taken in the context of your own situation. These are only recommendations and so, if running in the heat does affect your health, it could be best to avoid doing so. Otherwise, enjoy getting that tan whilst hitting those miles.

IVC