Training in the heat can become both difficult and dangerous and can end in disaster if you don’t prepare properly. Dehydration, heat exhaustion and sunstroke are no fun. If you’re planning a run in the sun this summer, take note of these five tips to make sure you stay safe and enjoy your training.
1. Hydrate Properly
When it’s hot, you sweat more – which makes it more important than usual to hydrate properly. Water is adequate for shorter runs, but if you’re heading out for an hour or longer, you should think about taking a sports drink with you. Plain old H2O won’t replenish lost electrolytes, and relying on it for a long run in hot conditions could land you in the hospital.
2. Dress Appropriately
Your kit can make a huge difference to your comfort when running in hot conditions. Loose, breathable materials allow air to circulate against your skin, while sunglasses and a visored cap (you lose a lot of heat through your head, so make sure that it's breathable) will help protect your eyes from the sunshine. On that note – don’t forget your sunscreen!
3. Look After Your Feet
Many people forget to take care of their feet in hot weather. Just because they’re encased in your shoes doesn’t mean they don’t feel the effects of the heat. Combine breathable footwear with some of FITS’ high-quality running socks. Our Merino wool construction means that not only are they breathable, but odor-resistant too; they'll keep your feet cool and comfortable for the duration of your run. Try FITS wool socks for men, today!
Image of FITS® Wool Socks For Women
4. Be Strategic
If you can, plan your run for the coolest part of the day - an early morning run will often be significantly easier on your body that a run at lunchtime. Stick to routes where you'll find plenty of shade. A run through woodland or around the edge of a park is ideal. Running alongside a river or lake can be a good idea as well, as the air temperature is often slightly lower close to large bodies of water.
5. Know Your Stop Signs
It’s important to keep an eye on how your body is reacting to the hot weather – particularly if you’re used to cooler temperatures. Never ignore any of these symptoms: confusion, dizziness, headaches, abdominal cramps, nausea, vomiting, fatigue or profuse sweating. These are all early warning signs of an impending heat-related illness – something which can escalate extremely quickly when you’re exercising.
