Summer's here! Temperatures are up to the mid-30s, and if we want to get out and run, we're going to have to deal with some heat.
So, what's the best way to deal with temperatures like this? With many big races in the autumn, including the Great North Run, Cardiff Half and Loch Ness Marathon, it's not like we can just stop training.
Here are 5 ways to keep cool, while running, this summer.
1. Stay hydrated
Drinking enough water before, during and after running is vital. Water is like the body's coolant. It may not add nutrition, but without it the body will overheat and grind to a halt.
Plan your runs to ensure good access to water. There are various ways of doing this :
- Take water with you in a water bottle or hydration pack.
- Carry a collapsible cup and use publicly provided water, e.g. Drinking fountains for London and Top Up Taps.
- Carry money in your running belt and buy water or energy drinks as required.
2. Run during cooler times of the day
If your routine allows, running either early in the morning or later in the evening is a much more pleasurable option. As much as possible, avoid mid-afternoon (12 - 4pm) temperatures.
3. Run in shaded areas, preferably near water
Whether it's trees or buildings, running where they provide shade makes for a much cooler run.
Where possible, run close to water, on grass or on trail paths. Beside streams and rivers there is often a cooling breeze. As much as possible, avoid running on tarmac, which retains and radiates heat.
4. Dress for the summer heat
Wear loose-fitting, light-coloured clothing. Lighter coloured clothing will help reflect the sun's rays away from you, compared to dark colours that absorb heat. Loose-fitting garments also help, creating a cooling breeze against your skin as you run. This allows sweat (and heat) to escape. Also, try to avoid cotton clothing as much as possible, wearing moisture-wicking fabrics instead.
5. Wear appropriate headwear
The head loses a lot of the body's heat. So don't cover it with inappropriate headwear. Avoid covering it with a 'buff'. And if you wear a cap, make sure it's held on with a band or material that allows the skin to 'breath'.
We hope this helps. Wherever you're running this summer, take care and enjoy the sun. :)