Beat The Heat: How To Run Safely And Effectively In The Summer

During the summer months the temperature and humidity levels start to rise which can make even your easy runs feel not so easy. You will probably finish your run dripping in sweat, looking like you have been for a swim, not a run. This is because when the humidity is high, it prevents your sweat from evaporating from your skin due to the high moisture content already in the air. This prevents your body’s natural cooling mechanism (sweating) to have its affect. Accompany this with the rising temperatures from the direct sun, and it’s easy to see how you will start to overheat pretty quickly compared to normal.

Some of you may be tempted to hang your running shoes up for the summer months, but that doesn’t need to be the case. Here are my top tips to survive and thrive with your summer training:

·      Hydration- It is essential to stay hydrated during the summer as you will get dehydrated very quickly if you are not prepared correctly. To find out your daily water consumption requirement multiply your bodyweight in Kg by 0.033 (e.g. 75kg x 0.033= 2.48 litres). This number is your base level requirement, but if you exercise as well, then you need to add more. To work out how much additional water you require from running, weigh yourself before and after you run. For every Kg of weight you lose, you need to replace just over 1 litre. It is also important to replace electrolytes so adding hydration tablets to your water is highly recommended.

·      Beat the sun- Aim to run before the sun comes up or after the sun has gone down. This will be when the temperatures will be at their coolest.

·      Fuel effectively- Due to it being hotter you will be burning more energy, so it is important to make sure you fuel effectively on your runs. Gels are an easy way to do this, but each individual will have their own preferences.

·      Prepare your kit- Make sure you are wearing appropriate running kit; a good pair of trainers, shorts/ top that are designed for sports performance etc. Also make sure you have all your essentials with you. You will need ample water, gels/ snacks, phone in case of emergency, money etc. A hydration pack could be a good addition to your kit, especially for those long runs, as it can store water and all your essentials while you run.

·      Prepare your route- Aim to run on a route that has plenty of shaded areas to help keep you cool. Running a familiar route is a good idea so you know when you can make water stops, get supplies if you need to etc.

·      Choose your running session wisely- If you struggle with the heat, it probably isn’t a good idea to do a speed interval session. Choose sessions that are less intense and focus on building your aerobic fitness with slower, steady runs. Alternatively, you could do some of your sessions on a treadmill.

·      Work on improving running form- Summer is the perfect time to focus on your running form. Making improvements here will help with your running efficiency which can lead to improvements in performance.

·      Strength training- Including some strength training into your programme is a great idea to make you a stronger runner. This can reduce your injury risk, improve your running efficiency and improve overall performance.

Training in the summer is not easy, it will be mentally and physically challenging at times. However, if you follow these tips you can have a successful summer of training and not just survive but thrive.

Chris Bone

Certified Strength and Conditioning Coach

Running Coach

Sports Massage Therapist