Running in the heat

Running in heat shouldn't be underestimated. In fact, lacing up in soaring temps can have painful consequences. But does that mean you shouldn't be doing it? Not exactly. You just need to take steps to prevent yourself from, a) becoming dehydrated, b) sustaining heatstroke (also known as sunstroke) or c) sunburn.

Let's run through the things you need to know to keep you running safely as summer kicks in. This includes being realistic about what you can achieve in the heat and sometimes adjusting what you had planned. Here are some tips to stay safe this sunny season.

Risks:

Dehydration (excessive loss of water and electrolytes)
Cramps (nerve endings starved of electrolytes)
Heat exhaustion (body over heating)

By the time you feel thirsty you are already dehydrated

Sweat is predominantly water but there is salt and sugar

Benefits:

Sweat more (releases toxins and improves circulation)
Reduces your overall core temperature (reducing ageing and increase life expectancy!)
Increase blood plasma volume (makes up around half the content of blood) (help transport nutrients (glucose) through the body thus improve fitness)

Important when running outside in heat:

Don’t try to hit your pb’s
Wear light clothing
Make sure you’re hydrated well before your run
If possible find a run buddy
You can drink electrolyte drinks during and after your workout to replenish the loss of electrolytes

Foods before a run:

Oatmeal and berries
Banana
Low sugar carbohydrates
Not spicy food

Electrolytes are chemicals that conduct electricity when mixed with water. They regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissue. The muscles and neurons are sometimes referred to as the “electric tissues” of the body.