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Beat the Heat!

We all to love to be outside when the weather is warm and the sun is shining.

But running through a heat wave can be a challenge! Here are our top tips to keep you running safely and comfortably as the temperature soars...

1. Pick the time of day carefully

Obviously the coolest times of day are early in the morning and late in the evening, so try and fit higher intensity runs in at these times.

If you must run during the middle of the day, keep the sessions short and easy.

2. Get hydrated

Drink plenty of water or sports drink before you head out – we’d recommend about half a litre an hour before you go. Take a water bottle or bladder with you on your run and drink regularly during and after.

Sports drinks and tabs are great as they replace the electrolytes you lose through sweating.

3. Wear the right gear

Technical sports clothing has never been so important! Proper running gear will wick away the sweat from your skin and help regulate your body temperature, keeping you cool and dry. Choosing pale colours will reflect the sun, and loose fitting tops will increase ventilation.

Regulating body temperature requires a lot of energy. By wearing the right clothing, you’ll waste less energy and therefore improve your performance!

Don’t forget about your socks! A good technical sports sock will help keep sweaty feet dry and prevent blisters.

4. Protect yourself from the sun

Slap on a good sweat-proof sunscreen (remember to give it 20 minutes to absorb into your skin before you go outside) and wear a cap and sunglasses to protect your face and eyes from the damaging sunrays.

5. Take it easy

Let your body acclimatize to the hotter weather for a couple of weeks by gradually increasing the length and intensity of your runs. Your body will learn to cope with the heat, but do continue to pay attention to how you feel while running throughout the whole summer; always slow down or take a rest if you feel you need to.

Vikki Charman works at Sporting Feet

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Beat the Heat!

 

We all to love to be outside when the weather is warm and the sun is shining. But running through a heat wave can be a challenge! Here are our top tips to keep you running safely and comfortably as the temperature soars.

 

1.      Pick the time of day carefully

 

Obviously the coolest times of day are early in the morning and late in the evening, so try and fit higher intensity runs in at these times.

 

If you must run during the middle of the day, keep the sessions short and easy.

 

2.      Get hydrated

 

Drink plenty of water or sports drink before you head out – we’d recommend about half a litre an hour before you go. Take a water bottle or bladder with you on your run and drink regularly during and after.

 

Sports drinks and tabs are great as they replace the electrolytes you lose through sweating.

 

3.      Wear the right gear

 

Technical sports clothing has never been so important! Proper running gear will wick away the sweat from your skin and help regulate your body temperature, keeping you cool and dry. Choosing pale colours will reflect the sun, and loose fitting tops will increase ventilation.

 

Regulating body temperature requires a lot of energy. By wearing the right clothing, you’ll waste less energy and therefore improve your performance!

 

Don’t forget about your socks! A good technical sports sock will help keep sweaty feet dry and prevent blisters.

 

4.      Protect yourself from the sun

 

Slap on a good sweat-proof sunscreen (remember to give it 20 minutes to absorb into your skin before you go outside) and wear a cap and sunglasses to protect your face and eyes from the damaging sunrays.

 

5.      Take it easy

 

Let your body acclimatize to the hotter weather for a couple of weeks by gradually increasing the length and intensity of your runs. Your body will learn to cope with the heat, but do continue to pay attention to how you feel while running throughout the whole summer; always slow down or take a rest if you feel you need to.