Running in the heat

[Fifitat50]

Any advice for running In warmer weather, really start to struggle over 10° Flushes don't help unfortunately but vant get beyond 6k!!

[MarkyD Graduate10]

After C25K graduation (so when you're no longer walking during a run) you can apply the 10degree rule:

Dress for a temperature 10 degrees centigrade warmer than the weather.

Here are some examples:

Weather forecast tells you it is 20 degrees. Dress for 30 degrees, so running vest and shorts (and suncream).

Weather forecast tells you it is 10 degrees. Dress for 20 degrees, so running top and shorts/capris.

Weather forecast tells you it is 0 degrees. Dress for 10 degrees, so running top, jacket, running tights. If you are prone to cold extremities, then also wear gloves / hat / buff as you think necessary.

Yes, that is correct. If there is frost on the ground, you'll need a long-sleeve running top and a jacket. Not loads and loads of thick bulky layers. And if you leave the house and think Ouch that's cold then you are correctly dressed. Running in the cold but sweating under loads of layers is to be avoided.

If you follow the 10 degree rule, you'll quickly warm up and feel comfortable.

[Fifitat50 in reply to MarkyD]

Thankyou that's very helpful!!! See how I get on thanks 😁

[Basil1066 Graduate10 in reply to MarkyD]

And when it's 40+ degrees...stay at home with the AC on

[Deals1 Graduate10]

Hi. I tend to follow the 10%rule too.

I'm not sure how I coped last summer!! I'm getting too hot now some times!!

Good luck

Ps know what u mean with flushes too 😫

[Fifitat50 in reply to Deals1]

Thanks might just get someone to run behind me with a fan lol!!

[Tasha99 Graduate10]

Baseball cap. Go out early or late. Run in the woods or by the sea or a river.

[mrrun Graduate10 in reply to Tasha99]

....and hydrate. Then hydrate some more. And then hydrate like you’ve never hydrated before. That’s my experience of running in 30c plus temperatures. And then prepare to dehydrate like you never dehydrated before, lol. Then reset. 😉

[Fifitat50 in reply to mrrun]

Yes tried that in New Zealand last year ended up in the air conditioned gym treadmill!!

[mrrun Graduate10 in reply to Fifitat50]

Treason! Nothing more fulfilling than running in high humidity no wind dead heat when there’s no certainty you’ll ever make it to the other side! Haha! Not....

[Deals1 Graduate10]

I agree with Tasha99 - early or late is a good time if you can do it.

[Fifitat50 in reply to Deals1]

Thankyou!

[SANDI_runs Graduate10]

I did c25k through the height of the summer last year. Had to wait until late in the evenings to run as it was so hot! You do get used to it

[Fifitat50 in reply to SANDI_runs]

I hope so thanks