Coaching tip: Running in the heat
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Go out when its cooler – early morning is cooler than late at night, but wherever possible don’t go out in the middle of the day.
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Adjust your pace – go by effort and don’t worry if you are as much as 30-60s slower per mile. By running slower you reduce the amount of heat your body produces as you run and you can then run for longer.
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Shorten your run if needed – especially if its humid as humidity impedes the sweat process so you don’t cool as efficiently.
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Don’t forget the sun protection – sun cream or block, a visor or sunglasses to protect your eyes, too.
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Keep hydrated, and replace electrolytes – before and during your run, drink little and often, especially if you are a salty sweater (if your dog licks your legs after a run, that’s you!). If you don’t want to carry water when you run, plan a looped route and hide some in nearby bushes etc.
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Plan your route carefully – Try and run as much in the shade as possible. Running in the sun will increase your core temperature, not only because it is hot, but its rays bounce back at you from surfaces. Trail running in wooded areas are great for this.
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Vaseline is your friend! If you are going long and will sweat, make sure you put Vaseline or body glide on parts likely to chafe.
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Dress appropriately – light, sweat wicking clothes, and wear a buff round your wrist to wipe your face down. This helps with the sweat wicking process, stops sweat and sun cream getting in your eyes and makes you feel a tad less disgusting if you run into a friend…. Wetting a buff and putting it round your neck and head may also help.
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If it is a long hot spell, go out regularly to help your body adapt to the heat. This isn’t a quick process, but you will acclimatise over time.
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Rehydrate after your run with water and electrolytes. Read the coaching tip on hydration to help you calculate your sweat rate and know that you are getting enough fluid back in.
I hope that you can take something away from this blog. I would love to hear your thoughts and I’ve set up a very supportive free Facebook Community where like-minded people can share their experiences of life and exercising. Please feel free to join and invite others you know who may be interested.
I also have a Facebook Club for runners where I post two weekly workout videos, host a live weekly Ask The Coach question and answer session plus these coaching tips on a host of running related topics. This is ideal for those who use free plans but want to have access to a coach and ongoing information. You can find more information and join here.
Do you want a personalised training plan?
Want to know more about running or personal training?
Contact me today to ask any questions or to book your FREE consultation.
Email me at martinhulbertpt@gmail.com or contact me via Facebook Messenger
Martin Hulbert
Running Coach & Personal Trainer Leicestershire
MH Health and Fitness Online Community
www.facebook.com/mhhealthandfitness.co.uk
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