A recent SportsShoes.com running report found more than a fifth of Brits (22%) are running one to three times per week, with a quarter (25%) saying they run more in summer due to increased daylight. With scorching temperatures set to blast the UK with 30 degrees of heat this week, and just 8% saying they decrease the frequency of their runs due to hot weather, Jon Shield, ultra-runner and SportsShoes.com ambassador, has revealed his top tips for staying safe while running in the heat.
1. Stay hydrated
This seems like an obvious one, but its importance is often underestimated by runners who don’t realise how dehydrated they are becoming until it’s too late. By the time you begin to feel thirsty, chances are you’re already dehydrated, so it’s best to drink small amounts frequently – before, during, and after you train.
Even mild dehydration can significantly impair performance and lead to heat-related health issues, such as kidney damage and conditions such as hyponatraemia (low blood sodium levels). Adding more electrolytes to compensate for increased sweat in hotter temperatures can help replenish your system. You can get this from bars, gels or powders that you mix into water. Even if you don’t think you need water with you, carrying a soft water flask and filter is a safer option.
2. Run at the right time
Running earlier in the morning or later in the evening, when it’s cooler, will help you train harder so that you can run faster and longer. If you can’t squeeze your run into those times, consider doing shorter or lower-intensity runs until you can find a cooler time to train.
3. Keep your head covered
Bucket hats and caps are not just for festivals! They make for the perfect accessory while running on blazing hot days, although I would opt for ones that have mesh vents to aid breathability and help the heat escape, like these running-specific hats. Headwear can protect you from the sun’s harmful UV rays, preventing sunburn of the scalp, face and neck.
4. Wear light, breathable apparel
It’s worth considering more than just what you wear on your head while running in warmer temperatures. Using lightweight, breathable clothing will keep you cooler by allowing air to pass through and circulate, promoting sweat evaporation and even helping to regulate body temperature.
5. Factor in suncare
Sun cream with a factor of 30 SPF or higher will minimise sun damage to your skin as you run. Particularly if there’s a breeze where you’re running, it can be difficult to tell that you’re getting burnt until you’re back home and it’s too late to prevent it. There are specific sun creams for people who are active in hotter weather; they can stay put better while you sweat, helping to avoid the cream running into your eyes and stinging.
6. Repeat, adapt, improve
The more you train in hot weather, the better your body becomes at adapting to deal with the temperature. This is known as ‘heat adaptation’, which can take 7-10 days but can also occur much sooner, especially if you’re running more than once per day. Running in the heat isn’t a perfect science however, so take note of how you feel before, during and after your runs when temperatures increase. Adapt the time of day, the clothing you wear, and the length/intensity of the runs depending on how you feel. Listen to your body, and you’ll likely see improvements in heat training over time.
