Keep cool on your run!

Summertime means long days, lots of sunshine and, if you’re a runner, the challenge of training in sweltering heat, so we’re here to help you keep cool on your run.

It’s no fun feeling too hot when you’re out running, but there’s no reason to stop pounding the pavements when the weather warms up. To help you keep running through the warmer months we’ve come up with check-list of things you can do to help you keep your cool.

Get up early, or stay up late
Temperatures are typically lower in the early morning or later in the evening than they are in the middle of the day when the sun is at it’s highest. So ditch your lunchtime jog because this is when the day is likely to be hottest and head out when things are a little cooler. While at other times of year there might be some safety issues around early morning or late evening runs, with longer summer days you can head out with confidence and take advantage of the much more pleasant temperatures!

Dress for the weather
What you wear when you run can make all the difference in warmer weather. When it’s hot out personal trainer and blogger Elle Linton’s tip is to look out for kit that does ‘good job at sweat wicking which will help keep you cool, the fabric should be breathable to allow air to circulate around your skin’. Sometimes stripping off can feel like the best bet when it’s very hot, but this can leave you at risk of sunburn, so instead try breezy vest tops in a quality technical fabric and funky shorts or lightweight tights in a summery print. Oh, and don’t forget a hat and shades to protect you from the glare of the sun.

Stay in the shade
When the sun’s blazing overhead you’re at risk of over heating or even sun stroke. While the best way to avoid this is to run when it’s a bit cooler, if you’ve got no choice but to run during the hotter parts of the day Elle suggests the following: ‘choose a route you know has lots of shade, or at least has intervals of shade so you can get a break from the sun now and again’. Try heading off road and exploring a local woodland, and if it really is too hot don’t be afraid to take advantage of the air-conditioning in the gym and hit the treadmill!

Tricks to keep cool and hydrated
We can’t stress enough how important it is to stay hydrated when the mercury rises, dehydration can lead to serious illnesses, and if you’re sweating more you need to keep your fluid intake up. However, we do know that when you’re carrying water on a long hot run it can end up tasting a little stale. Yuck. Luckily Elle has a great tip to get around this and keep cool: ‘freeze your water so it melts slowly on your run and drink little and often’. If you’re feeling really fancy you could even freeze some fresh fruit in with your water to add a little flavour.

Watch your pace
While there’s nothing wrong with running as the temperature rises it can be tougher to keep up your normal pace, and that’s totally ok. ‘If you know you don’t run well in heat, then make sure to bring your pace down a notch and keep an eye on it,’ says Elle. It’s always better to take things a little easier than to risk your health, so take it slow and be careful out there!