As this month draws to a close, we are reminded that it’s still only spring, yet we have already been blessed with some beautiful summer weather. Since our running goals do not stop during this time of year let us remind ourselves of some important tips to running in the heat –
Hydration
This goes without saying, but it’s surprising how many of us do not keep our liquid intake topped up. Some say to follow the science and replenish your expected water loss like for like; others say simply drink to thirst. Either way – drink. Drink before your run and drink after it.
Don’t forget the salt
Heat = sweat. Losing so much sodium can lead to cramps, dizziness, fatigue and overheating. Replenish your sodium levels with salt tabs, electrolytes or an extra pinch of salt on your next meal.
Water is not just for drinking
Douse yourself.
Dress appropriately
Wear loose-fitting, breathable clothing to avoid overheating. Maybe include a cap and sunglasses.
Sunscreen
Because… burning.
Go off road
Road running is often exposed to the elements. The heat reflects off the road and radiates it back, making your run more difficult. Why not take the opportunity to experience some off-road action? Not only should the terrain be compacted, but the grass is less likely to reflect the heat and you are can more easily find some shade.
Adjust your goals
For most, heat makes us slower. Be realistic about this and do not aim for the same splits as you would on a cooler day. Instead of monitoring your pace, instead monitor your heart rate.
Here are some of our great Massey run leaders taking our their summer running crews on our Wednesday night hot, summery sessions. If you want to join us, get in touch.
– Stacey Raven