Running when Hot
Why is it harder to run in the heat? Why have I become so rubbish at running in the heat? Where did all my fitness go?
Running in the heat is hard work, running in the heat and having hot flushes is even harder work. Your head feels like it’s going to explode, sweat is dripping off you and your face may look like a bright red beacon. It is completely understandable then that when the climate changes and it becomes even hotter outside especially when your internal thermometer has a mind of its own, it’s a huge barrier to step out of the front door to try and run! Even temperatures in the high teens can affect thermoregulation that requires some skilful strategies to help keep you safe so you can continue training.
Heat increases your effort, and your effort will feel harder than normal because of heat whether this is through sun and humidity exposure or a hot flush and all this amounts to more stress and more stress equals higher effort at the same pace! And your body doesn’t know pace, it only how hard it feels.
1. Hydrate well
Drink before, during and after runs to replace any lost fluids, because you are losing fluids through sweating you need to keep well hydrated; sweating is the body’s way of cooling the body. Sweat consists mainly of water but it also includes other nutrients such as sodium, chloride and potassium, you can easily replace all these nutrients by hydrating with a sports drink. Sip little and often
2. Dress cool
Lightweight and breathable fabric that wicks sweat away is the best option when running when hot. Something that promises to be “moisture-wicking” might seem gimmicky, but in fact, certain materials have properties that help evaporate sweat from the skin (as opposed to other materials that might soak up and retain water). A pair of shorts, vest top and socks are the best options; you need to maximise the exposure of the skin surface so that sweat evaporates. You can soak a bandana or a cap in water and pop in the freezer the night before a run. You can put the bandana around your wrist or neck to keep you cool and the cap on your head to keep your head cool.
When it comes to shopping for the best running gear for sweating, the trick is knowing which materials to look for, and keeping an eye out for performance fabrics and unique construction features that promote ventilation and breathability (i.e., mesh panels).
Underwear
https://bambooclothing.co.uk/shop/bamboo-seamless-briefs/
Sweat Wicking Sports Bra
https://www.adidas.co.uk/sweat_wicking-sports_bras
Vest Tops & T-shirts
https://www.lululemon.co.uk/en-gb/p/swiftly-tech-short-sleeve-shirt-2.0-race/prod9820343.html
Shorts
3. Wear sunscreen
Wear a high factor sport sunscreen as skin that is sunburnt loses its ability to sweat therefore your ability to keep cool is minimised.
4. Adjust your expectations
Start slowly on your runs, run at a steady pace that feels right for you and avoid worrying about how fast or slow you are going. If you have a hot flush, either slow down further or walk, whatever works for you. Be prepared to adjust your pace during the run as well, expect to feel more tired than usual as any heat zaps energy. Run on how you feel and listen to your body, consistency and summer training brings autumn strength.