How to run safely in the hot weather
Are you enjoying the beautiful weather? We make sure we’re taking the best care of ourselves during the summer months...
Are you enjoying the beautiful weather we’ve been having? Exquisite certainly has. However, when it comes to exercise and in particular going for a run, we need to make sure we’re taking the best care of ourselves during the summer months. On Concierge this week, we talked about yoga and how it can be practiced anywhere. However, if you prefer outdoor active pursuits then this post may be of use.
Sundried know their stuff when it comes to all things fitness and training. The Essex based brand was founded and developed by personal trainers and athletes and as such, they understand exactly what people want from their sportswear. Their premium activewear features the best technology and the latest range is made from 100% recycled materials.
Exquisite loves this brand, it’s a definite game changer for anyone looking for high quality training clothing and apparatus.
And to share a bit of their wisdom with Exquisite readers, Sundried wanted to offer some tips on how to run safely in the hot weather.
Don't only drink water
Believe it or not, it’s possible to overhydrate from drinking too much water. And sadly, hyponatraemia (when your body’s sodium levels are dangerously low) can be lethal for the human body if neither salt nor electrolytes are replenished. If you are planning on going for a long run, then the best thing to do is top up your sodium levels beforehand and then drink sports drinks, take gels or dissolve electrolyte tablets in water for the duration of your training session. There are a huge amount of brands out there so try different types and see which you prefer.
It’s important to learn the balance of water and salt that your body own needs. Sweat tests, such as the one offered by Precision Hydration, can be useful in distinguishing the amount of salt you lose through sweating.
Adjust your hydration and nutrition from winter training
If you are training for the London Marathon, for example, chances are you have done the bulk of the work during the winter months. Then when it comes to race day and we experience one of our typically beautiful sunny Spring days, it can be detrimental to continue with the hydration and nutrition plan you’ve previously employed. Make sure you are flexible with your hydration and take extra water and sports drinks with you, just in case! You sweat more in the heat so more needs to be put back in.
Wear a hat or cap
Something we insist our children do in the sun but rarely adhere to ourselves! Wearing a cap is a fantastic idea when out running in the sunshine. It protects your head from the heat and reduces your risk of suffering from heat or sun stroke. White is the best colour - it reflects the sun.
And some people even suggest placing a wet sponge under your hat on particularly hot days that you can re-soak with your water bottle.
"I would recommend wearing a white hat for sure, I’ve found wearing it backwards with sunglasses on actually is best." says Team GB age group triathlete and Sundried ambassador Sam Mileham.
Reduce your pace and listen to your body
Ok this isn’t an easy one for those of a competitive persuasion. But it can help if it’s really hot outside. During the winter months, it’s so much easier to push yourself as hard as you can but be mindful that it isn’t so so simple in the summer months. Take care of yourself and don’t push for a personal best if there is any doubts about your safety. It’s better to cross the finish line with a big smile on your face than have to be stretchered off to the side!
Team GB triathlete and Sundried ambassador Paul Suett says "listen to your body and slow your pace down if it’s feeling too hard. London Marathon this year was my toughest race to date, the heat was insane and took a lot out of my body. Throughout the race I constantly listened to my body to make sure I was running sensibly."
Ok this one is for all you serious racers out there. I fully appreciate it isn’t easy to drop everything to acclimatise before a race BUT many people do it… Ironman athlete and Sundried ambassador Jon Dixon says "If you know in advance that the weather for a target race is going to be hot, then acclimatise by running in conditions similar in the lead up, preferably start at least 2 weeks out.” Team GB age group triathlete Ali Trauttmansdorff adds to this by saying "I trained a few weeks before racing in Mexico by training in similarly hot and humid conditions in Florida to try and replicate the conditions as much as I could. I deliberately went out for my runs at 10am instead of early in the morning so that it wasn't cooler."