Managing Runs in the Heat

Making adjustments: The most important adjustment to your running routine is selecting routes with shade. If the heat is intense then use the rule of running the shade and walking the sun.  As a general rule, always start your run slower than usual and If you are feeling good halfway, increase your speed a little bit, but maintain a slower than usual pace.

Wear the correct running kit: Wear clothing that’s light in color, lightweight, and has vents or mesh. Microfiber polyesters and cotton blends are good fabric choices. Also, be sure to wear a running hat, sunglasses and use sunscreen with a sun protection factor of 30 or higher. Watch your alcohol and meds: Alcohol, antihistamines, and antidepressants can all have a dehydrating effect. The more you pee, compounds your risk of dehydration.

Drink early and often: hydration is so important before, during and after the run.  It might be worth using a drink or sports drink with electrolytes as they can beat water and increase your water-absorption rate.  By adding low sugar squash can also give you a boost and in hot periods freeze your bottle for the run.

Be patient: Give yourself time to acclimatise, gradually increasing the length and intensity of your training. In that time, your body will learn to decrease your heart rate, decrease your core body temperature, and increase your sweat rate, hence why Jeffing is good to use as a build up training plan in the summer.  Head out early or late: Even in the worst heat wave, it cools down significantly, especially early mornings and these runs can set you up for the day.

If you experience any of the following, follow the treatment options but put the preventative measures in place to avoid the following:

Heat Cramps
Cause: Dehydration leads to an electrolyte imbalance
Symptoms: Severe abdominal or large-muscle cramps
Treatment: Restore salt balance with foods or drinks that contain sodium
Prevention: Don’t run hard in the heat till acclimatised, and stay well hydrated with sports drink

Heat Fainting
Cause: Often brought on by a sudden stop that interrupts blood-flow from the legs to the brain
Symptoms: Fainting
Treatment: After a fall, elevate legs and pelvis to help restore blood-flow to the brain
Prevention: Cool down gradually after a workout with at least five minutes of easy jogging and walking

Heat Exhaustion
Cause: Dehydration leads to an electrolyte imbalance
Symptoms: Core body temperature of rises, headache, fatigue, profuse sweating, nausea, clammy skin
Treatment: Rest and apply a cold pack on head/neck; also restore salt balance with foods and drinks with sodium
Prevention: Don’t run hard in the heat until acclimatised, and stay hydrated with drinks