Anyone else struggling in the heat?

[Rhodalewis]

I haven't posted on here for a while but am an avid follower of the posts and occasional commenter. Even reading the posts inspires me to keep going.

I graduated last Sept/Oct and have kept running ever since - my aim is 3 times a week but sometimes, with all the other commitments, I only manage 2 runs. I am a regular Parkrunner and since completing C25K have always managed to run round the course even when I feel like I really want to stop. In those challenging moments I can hear you all on this forum with your words of wisdom and encouraging shouts and your own struggles....one way or another I always get round!!

I am currently trying to follow Ju Ju's 10km plan and had been going quite well. But as the runs get longer I seem to really struggle, particularly when it's really hot. On my 8km run (week 5) I had to walk a few times as it was so hot, but managed to run 8km the next time. I have managed the first 9km run ....just...found it really tough but tried the second 9km run last Thursday and really struggled. Ended up with 4 short walks and only managed 8km. I find running in the heat so difficult and end up having to walk. Any tips? I am determined to do it but I think it's going to take me longer than the 8 weeks. I am working on the assumption that if I have to walk I repeat that week.

Feeling that maybe I should stick at 5km and Parkrun which I love and not stretch myself to 10km but part of me really wants to do 10km as it's such an incredible achievement. Going to be running a Freedom Parkrun this afternoon and hearing Jo Pavey talk ...it's going to be a scorcher and I'm going to run with water. Looking forward to that challenge but I know it's going to be tough. Will just take it really slowly. And I've even brought shorts to wear ...so that in itself is a brave step for me!!

Sorry for the long post ...just needed to get all that off my chest ...and just being in this forum gives me the support and "can do" attitude.

Thanks all...and happy running...hope you find ways to keep cool!!

[misswobble Graduate10]

Can you run earlier or later in the day when it’s cooler ?

I wouldn’t worry about walking breaks any way. You do what you need to do to get the job done 🙂

[Rhodalewis Graduate10 in reply to misswobble]

Thank you - you've made me feel better about walk breaks...

Will try to think about later runs - mornings are out as I don't think I could get up any earlier!! Thank you.

[pinkaardvark Graduate10]

The only thing you can do with heat is try to avoid it. Run early or late. Or learn to cope with it. Less clothes and carry water. Technical wicking lightweight t-shirt and short is essential. I guess as your fitness improves and you lose weight if needed then your core temps will be better under load as well.

I don't recall having to do any distances twice with jujus plan so maybe just move onto 10km if you have done nine. I found I jumped from 8 to 10 as they are so close, so I did it in 5 weeks instead of 6.

[Rhodalewis Graduate10 in reply to pinkaardvark]

Thanks ... maybe my new shorts will be the answer!!!

[misswobble Graduate10 in reply to Rhodalewis]

Rock those shorts quick. It might not last 🌞

[Rhodalewis Graduate10 in reply to misswobble]

You're right ...it's already a bit cooler today. Not running until tomorrow now, when it's supposed to be cooler again, so will wear shorts and then have no excuse!!

[Slinkyminky Graduate10]

As MW says can you run early morning or later in the evening?

I wouldn't like to run during the really hot day times. 🌞

I ran 10k earlier yesterday morning and it was starting to get hot towards the end.

I personally wouldn't worry too much about walk breaks either, it'll help you get to running it continually. Some 10k programs have walk breaks in them.

[Rhodalewis Graduate10 in reply to Slinkyminky]

Thank you - I'm now definitely going to think in terms of "walk breaks", rather than "I can't run any more so have to walk" - it's so much more positive. And of course the C25k was exactly that walk/run combo.

Will also think about running late, although I know psychologically I will struggle with that!!! ha ha, always another challenge!!!

[Irishprincess Graduate10]

Me! Me! I hate the heat and much prefer colder weather. I just wither when it's hot but hey ho, in this country it's never for long anyhow.

For runnng in this weather try to run early morning and around trees as that gives a bit of shade and it's a little cooler than running along a road or pavement. Take water, wear a hat and sunglasses and minimum clothes (shorts are perfect, good for you!), dip your whole head in water before you go as that reduces your body's temperature at least for a while, and slow your pace down. Don't fret about walking. In one of my races last year on a really hot day nearly everyone was walking at some point!

If you can run 8K then you can definitely do 10K but it sounds as f you're doing brilliantly anyway. Just take it at your own pace.

Enjoy this afternoon and if you can get a friend/other half to take a wet towel that's been in an ice box for after your run, you'll know what heaven is 😰🤗

My husband did this for me after a hot one and it was absolute bliss 😘

[Rhodalewis Graduate10 in reply to Irishprincess]

ahhh..thank you so much for such a lovely reply Irishprincess...head in water sounds a good idea. I did the freedom run...very hot ...several walks but i did the whole 5km ...i know if i had been running on my own I wouldn't have done that... but listening to Jo Pavey afterwards was inspirational...I love how she's found her own path to running and to success... it made me really think though that we each have our own journey and our own journey to success... mine is to keep on running... maybe slowly... but to keep on going.

Thank you so much for your encouragement ... I do have 10k in my sights one day..

The bliss of going under a few trees today made all the difference so I will definitely look for a shady run route.. and I loved running in my shorts ...so much cooler..ha ha ..and I didn't care what I looked like or what anyone thought!!

Run happy.. run free...at least we are able to run and I am thankful for that. x

[Irishprincess Graduate10 in reply to Rhodalewis]

Well done on the run and for the shorts 🙂 and you're spot on about this being your own journey. Never compare, be joyful and keep doing what brings you happiness 🤗

[Rhodalewis Graduate10 in reply to Irishprincess]

Thank you ...you too.xx

[Tasha99 Graduate10]

Hey you’re doing fab! If you can do 8 and 9 km then you can definitely do 10! What time are you going out? I’ll be doing a long run tonight but it’ll be after 8pm before I set off.

[Rhodalewis Graduate10 in reply to Tasha99]

Thank you Tasha99 .. hope your run was good and was a bit cooler. My freedom run was very hot....lots of walks but i got round. I really believe we are all on our own running journey but was lovely to hear Jo Pavey talk today...so inspirational about the "running community" ...I really feel that ..especially at Parkrun and having been involved in #finishformatt

Am going to try again for a 9km Tuesday evening. Finger crossed xx

[mrrun Graduate10]

I wouldn't necessarily call this weather 'hot', it is warm but I get your point. Running in the temperatures that are above your level of tolerance you only leave you with a few choices. Avoid the sun is the obvious one, and run as early as possible (in the oppressive heat I tend to run near the dawn) or when the sun comes down. Or don't run. There's isn't much point in torturing yourself unless you are training for a World Cup event, which none of us is doing.

You must hydrate yourself properly. That means at least 3 litres of water daily, running or not. Avoid plenty of water before or during the run, unless the temperature hits 35C plus.

And finally. Choose your running gear nicely. You want to be comfortable, no leggings of long sleeves. Put a cap on (if in the sun) and wear only the bits that you absolutely need, forget fashion statements.

Good luck!

[Rhodalewis Graduate10 in reply to mrrun]

It feels hot to me..but I get your point... that's why I know I'm struggling because I really do find this heat hard! ..love to do nothing in it...but to exert myself at all is tough.

And yes I heed your wise words of advice... today I had to run in heat as was doing Freedom run .. i did consider not running and just going to listen to Jo Pavey talk but that didn't feel right so i went and participated..but will try to avoid heat running from now on.

as for my running gear.. loving my new shorts ...certainly much cooler but I don't think I'm making any fashion statements!! Just pleased I can run cool.

Where are you...cant imagine running in temperatures over 35C!!

Thank you for you advice.

[mrrun Graduate10 in reply to Rhodalewis]

Tropical climate of south London rainforest is where I run.

However, l always holiday with friends in Dalmatia, coastal Croatia, where in July and August the Celsius hits some bad ends and together with high humidity you can sweat wearing not very much and not moving at all. And then, lunatics like me go out and run.

On the experience generated positive side, l can offer qualified advise on running in our summer weather. Trust me, we are having if easy!

All the best (and don't forget to hydrate sensibly)!

[Rhodalewis Graduate10 in reply to mrrun]

Ha ha.. would never contemplate running in those temperatures on holiday.... I am very much a reluctant runner just trying to get through this weird spell of british warmness which,due to its rarity, feels like extreme heat!! And yes I do hydrate ..but when and how much?

[mrrun Graduate10 in reply to Rhodalewis]

You should see the local people seeing a guy running when even snakes are reluctant to come out. Oh dear...

Simply drink water. Drink a glass in various frequent intervals throughout a day. Don't go over the top and drink gallons but do get into a habit of drinking often.

You will feel better. It will be easier to run and you will reduce a risk of cramps and fatigue. Before the run l only drink a glass for anything up to 15-18K but we are all different and you may feel the urge to drink way sooner. Even when you do try and drink not too much, your stomach wouldn't like it.

[Rhodalewis Graduate10 in reply to mrrun]

I have a hilarious vision of those local people laughing at the crazy British man!! .. thanks again for your advice.

[ToniCR]

I have a hard time running if the temp is at 20 or higher. It's going to be hot here this week and I run in the afternoons after work. It's the only time of day I'm free. I'm going to look for a drop-in gym and pay to use the treadmill in an air conditioned facility rather than miss a run. Is that an option for you?

We have a treadmill in our basement but it broke and my husband hasn't fixed it yet. Maybe time to pester him a bit. It's a nice option to avoid the sun when needed.

I do like the ideas above about wetting the hair. There are also products out there for helping keep you cool. They are like bandana, head wrap, scarf type things that you soak in water and put them on damp.

[Rhodalewis Graduate10 in reply to ToniCR]

Brilliant idea..as I ran today my water had got warm so I started pouring it over my head ..really did help to feel a bit cooler. Bandana/scarf things sound like a good idea to look into - thank you.

Like you, weekdays I can only run in the evening so might try doing a bit later or might just do shorter runs whilst its so hot.

Hope your treadmill gets fixed soon ...happy running.

[Langley-Loper Graduate10]

I feel your discomfort. Today I changed to a woodland road rather than across fields to get as much shade as possible.

Like you I am not a morning runner but I do go after work during the week if my lunch break is too hot.

I don't like wearing hats for any occasion even weddings but I might invest in one to see if keeping rays off the top my head and out of my eyes helps, even if only psychologically.

[Rhodalewis Graduate10 in reply to Langley-Loper]

I ran in sunglasses today ..first time ever ..it did feel better. See comments above..I like the idea of a cold bandana/scarf ... anyway we are in Britain...heatwave probably not going to last!!

Hope your woodland route was pretty and cool.

[Sarakc Graduate10]

I was a bit worried about going out today as it’s so warm! Even up here in Scotland!! I meet up with a few people every Monday evening at 7 and we do 5K or so. I wore new shorts I’d got at weekend and a running t shirt! I had sunglasses on and a sun visor cap! My husband thought I looked hilarious! Very glad I did wear less and now I’ve worn shorts once I will do it again!! Can’t believe last week I was wearing gloves!!

Anyway I found the run not too bad.

I’ve found 5 to 8 K suits me well. I will do 10 again though but just want to enjoy running! 😀🏃‍♀️

[Rhodalewis Graduate10 in reply to Sarakc]

Love your reply..thank you. Yes ..shorts are the way to go!! And glasses ... cant believe your hubby laughed though..not very supportive!! (..Sure he is really though) . I felt good in my shorts and as I had no one to laugh at me I'm going to believe my shorts looked ok!!

And you're absolutely right about enjoying the running ..like you I fine up to 7-8 k ok but struggle beyond that. Just pleased I'm still out there doing it!!

Hope you enjoyed your run

[Sarakc Graduate10 in reply to Rhodalewis]

I did enjoy it thanks! It was such a beautiful evening! We always just go at our own pace although 2 ladies run together. I don’t bother with my earphones and that’s one less thing to fuss about with which makes a nice change! 😀

[Ajs07 Graduate10]

I got up at 6.30 the other morning to do a 10.5k run which was still difficult due to the heat but I definitely need to invest in a pair of shorts now. It does not help running in full length joggers 🤦‍♀️ I also jumped from 8k to 10k in Ju-ju- Bridge to 10k 🤭 , it was too close . Sounds like you are a very keen runner, well done on your achievements xx

[Rhodalewis Graduate10 in reply to Ajs07]

I really dont feel that keen and get cross that I can't keep going to 10k but thank you for the kind comments. I wish I could run in the mornings but get up at 6.15 normally and I really couldn't manage any earlier! ! Definitely get some shorts. ..way cooler.. I love running in mine...I feel more like a runner but then feel a bit self conscious when I'm having to walk!!!

Well done on getting to 10k..is that a recent achievement? Did you find the jump easy? Xx