Seven Tips for Summer Running

The UK weather has experienced a considerable rise in temperatures of late, potentially impacting our training and running activities. With a few simple actions, running and training can be as enjoyable as in the cooler seasons.

#1 Plan Runs Early or Late and Use Shaded Routes

It sounds obvious, but getting out early in the morning or running later in the evening on those sunny and hot days makes a big difference to our enjoyment of runs and training. In the UK, the weather can be hot from around 10am to 7pm in summer, and utilising the extra daylight outside these times can be option for some. Avoid routes with swarms of flies late in the day though.

However, an alternative is to find a shaded route under trees and vegetation cover. This is easier depending on where you live, and it's worth exploring your local area to search out these routes. Sometimes travelling a short distance by another means of to a shaded route can be an option.

#2 Hydrate Well and Look After Yourself

Increases in temperature can effect some more than others, but appropriate hydration is essential before, during and after the run or exercise. Consider a sports drink to replace lost electrolytes during exercise, and carry with you if possible, for example in a hydration vest. If this is not possible, consider a circuit where you can access drinks easily such as a water fountain, stores in your parked car, or from shops or cafes en route. Get good sleep as well and avoid running if not well; running in the heat is tough enough!

Be aware of and follow, in yourself and observed in others, suitable guidance for heat exhaustion and heat stroke, for example NHS guidance: https://www.nhs.uk/conditions/heat-exhaustion-heatstroke/

#3 Dress for the Conditions and Apply Sunscreen

A few simple steps can make all the difference:

• Use high moisture-wicking sports fabrics to allow sweat to evaporate and keep you comfortable. Making these light and loose fitting is helpful too. Try new garments over short distances first, as chafing can be more prevalent during hot, sweaty runs! Don't forget appropriate socks and shoes!

• Consider lighter-coloured clothing to reflect heat, try to avoid darker colours where the fabric absorbs heat.

• Apply sunscreen not just on exposed skin, as light sports clothing clothing may not provide sufficient protection from the sun. Take care though on the forehead and face as suncream can go into the eyes from sweat; suitable options for each of a cap, brimmed hat, bandana or sweatband could also help with protecting the head and face. Be aware of any red or burning areas of skin, and carry a small bottle of sunscreen to top up or apply where needed on the run.

• Use good quality sunglasses to deflect UV/IR from your eyes, while light enough to spot hazards!

• Cool down outside in a shaded area after your run, cool your face with cold water or a wet flannel when you go inside and/or turn a fan on.

#4 Slow Down!

Hot conditions are rarely beneficial for fast times, so slow down and pace yourself! Listen to your body, stop, hydrate, cool down and carry some carbs to refuel, ideally in the shade.

Many run events stop for the summer and resume in the more optimal autumn conditions; however, training for these often requires summer runs. It may be beneficial therefore to choose the early and late parts of the day to more resemble the expected conditions, and optimise training effort.

#5 Run Indoors!

It sounds counter-intuitive, but it might actually be cooler to run indoors in summer on a treadmill in a suitably-cooled gym. There are the benefits of easy access to water, food and protection from the sun!

#6 Avoid Pavements!

If you can find a suitable trail or track, this can also reduce the reflected heat from the sun.

#7 Run with a Buddy or in a Group

Running with others can increase motivation, help look out for each other, and provide extra incentive in those earlier-morning or late-in-the-day runs, and provide additional enjoyment.

If you have to run alone, carry a mobile phone with a decent charge where there is decent signal and/or other people nearby. Acclimatise to the heat with slower, shorter runs and build up gradually.

...and a final thought: consider reducing the summer miles in place of increasing cross-training and trying other sports and exercise options suited to summer conditions.