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June 28, 2024 at 12:18 pm

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Warm Weather Running Advice from RunBrighton

Whether running for fun, to keep fit, or to prepare for an autumn race, you’ll likely have some hot weather to contend with over the summer.

If the event you’re training for is likely to be in hot conditions, it’s not a bad idea to train in the heat, so you get your body accustomed to it.

In fact, there are some advantages of running in the heat – calorie burning, endurance enhancement, improved sweat efficiency, adaptation to stress, mental resilience…

However, it can be not just uncomfortable, but potentially dangerous. So, if you don’t need to run in the heat, it’s perhaps best avoided, or at least take a few precautions to keep your temperature down and make your running more comfortable.

We all have busy lives, but if there’s some flexibility in your day, as regards when you can train, try to avoid going out in the middle part of the day. Maybe go out early in the morning, before work, or late in the evening.

Having the right kit makes a huge difference to your comfort levels. Wearing lightweight, technical (breathable) clothing will help to keep you cool. Non-technical tops are not just heavier; they also become more uncomfortable as they hold your sweat and get wet.

A hat can be a good idea, too (especially if you have minimal hair) – or at least a visor, to keep the sun off your face. And don’t forget the sunscreen!

Hydration is also essential. It’s not about downing a pint of water before you set out on your run. Instead, aim to sip regularly. So, have a bottle with you. There are various types of bottle belt available, as well as hoop shaped bottles that are easy to carry. Get something that works for you, particularly on your long runs, to enable you to take a drink regularly.

And maybe take something other than just water. Sports drinks are designed to help replace essential salts and minerals that are lost through sweating.

You might also consider dampening your hat with a little water, to keep your head cool.

When selecting your running route, see if you can find some shade, for example under trees or close to tall buildings, to reduce your exposure to the sun and to keep your body temperature down.

And don’t feel you need to maintain the same pace as you did a few months ago when it was much cooler. Adapt accordingly. After all, a large chunk of your weekly training ought to be done at an easy, conversational pace, especially on most of your long runs. So do just that; keep it conversational. And check on the weather forecast, so you can hopefully pick a suitable time of day to carry out your speedwork.

RunBrighton’s summer membership revolves around the long Sunday run, throughout June, July, August and September. And it includes a variety of other benefits, too. It’s not too late to sign up. All the details are in the Members section of the RunBrighton website.

Keep on Running!