Running in the heat
We all love to run on a sunny summer’s day. However the warmer the weather the more challenging it can be to adjust to running in the heat.Here area few tips to running in the sun.
Get light and loose.
Wear light colored, loose fitting running gear. If possible wear technical gear as this takes the moisture away from your body thus keeping you cooler.
Protect from the sun.
Wear UVA sunglasses that will protect your eyes.
Waterproof suncream and hat or visor to protect your skin.
It’s all about timing.
Run at cooler times of the day in the morning or in the evening to avoid heat of the day.
Times to avoid running are noon till 3pm.
Change of pace.
Run at a slower pace than normal until your body acclimates to the heat. The slower you start the longer you’ll keep running. For example if you normally run a 9min mile, do your first few miles at a 11min mile.
Hyration is important regardless of the weather. You should consume fluid throughout the day and don’t water load.
For run shorter than 45mins water is fine. For longer runs consuming sports drinks like Lucozade Sport will fuel your muscles to help avoid cramp.