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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 are a 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 sunscreen, and a 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.

Work with the heat

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 run normally run a 9min mile, do your first few miles at 11min mile.

Keep Hydrated

Hydration is important regardless of the weather. We 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 and avoid cramps.