Training in the heat
Running in the heat provides a particularly unique challenge. Unfortunately, some runners will cope better than others in the heat. That doesn’t mean we can’t be proactive in how we approach running in the heat.
Slow it down
You will need to slow down to prevent yourself from overheating. If you run too fast, your heart rate will spike as it battles to keep your body cool at the same time as your muscles demanding oxygen.
That’s why we ask runners to focus on effort levels and not pace when running. Easy running might be slower in the heat, but you’ll still see colossal training benefits.
Dress appropriately
Less is certainly more when it comes to clothes in the heat. Make sure you aren't overdressed.
You can undoubtedly accessorise to help yourself in the heat. A cap is an effective way of keeping the sun off you (ideally, it should be well ventilated). You can always take it off and cover it in water before putting back on!
A 'buff' can soaked in water, and put around your neck, wrists or even used as a headband.
Whilst sunglasses aren't going to keep you cool, they will stop you from tensing your face if the sun is in your eyes. This will help keep you relaxed. A tense face can easily translate to tight muscles elsewhere.
Be aware that your feet might swell up a bit more than usual in the heat. Lightweight running socks will certainly help here.
Drinking and electrolytes
Drink to thirst is still the best advice when running.
The problem with just drinking water is that it doesn’t have any electrolytes. When you sweat, you lose these electrolytes along with water.
Your body wants to keep these electrolytes in balance. If you are just drinking water, you aren't rehydrating yourself. You are just watering down that water to electrolyte balance. Adding an electrolyte tab into your water will help to combat this.
Keep cool
- There are a few things you can do around your running to combat the heat too
- Try running earlier in the morning when it’s cooler.
- Run in the shade whenever possible.
- Use water on the back of your neck and some splashes on your legs to cool you down.
Protect yourself
If you are going to be running in the heat, please put on some sunscreen. Protect your skin from the sun's rays.
Enjoy your summer of running, and with these tips, you should have a fantastic time.
Ben Barwick is a UKA Coach in Running Fitness and works for Amnesty International's training partner, Full Potential. Ben Barwick is on hand to help get you ready for your challenge.
Important: Disclaimer
Please read the following carefully:
Full Potential is an independent service provider. Amnesty International does not endorse or guarantee the services provided by Full Potential. Participation in any training programme recommended by Full Potential is at your own risk.
It is your responsibility to consult your GP to confirm you are medically and physically fit to take part in any Full Potential training programme and, as outlined in our terms and conditions, your fundraising challenge. Amnesty International cannot be held liable for any injury or illness resulting from your training or participation in a fundraising event.