Hi everyone
I’m a relatively new runner, did couch to 5k on the treadmill but then discovered the joy of park run and outdoor running. I’ve been regularly running 5k and have started following the 10k plan here to increase my mileage
But the minute it’s sunny and the temperature hits 18 degrees I struggle to even manage 5k.
Does anyone have any tips for getting better at running in the heat? Or is it just a case of doing it more and getting use to it eventually?
Run early or late...try to find shady routes...hydrate well all the time and especially now...carry water for pouring over wrists.. and rubbing on the back of the neck...😉
I haven’t been carrying water (I guess because I’m not running far it didn’t cross my mind) so will definitely try rubbing it over the wrists and neck. Thanks!
Why on the wrists?
Really great way to cool you down quickly and safely..pulse points😉
Ooh! I didn’t know that!
It does actually work...I get very hot in the night..(no laughing)..and running the cold tap over the wrists for about 30 seconds, works wonders...
🤣🤣🤣 Sorry! Reflex action!
I always was hot stuff!:)xx
Bahahaha!!!
I always remember someone telling me to hold my wrists under the cold tap to cool down and it works 😊
Buy a lightweight running cap. Direct sunlight is the worst. I hate summer heat for running! Winter is much better!
Thanks! Next run is Tuesday (when it’s supposed to be hotter 😬) so going to try these tips and see how I go
1.Run early morning or late evening.
2.Run near trees as it’s cooler.
3.Make sure you’re well hydrated before you start.
4. Wear as few clothes as decently possible 😉
5. Wear a hat and sunglasses.
6. Put a small towel soaked in water in the freezer. This will be explained later *
7. Dunk your whole head in water before your run. This cools the body’s temperature albeit temporarily but it really feels lovely and keeps you cool for a time.
8. Run very slowly.
9. When you get home drink water and put the frozen towel * around your neck/face. Bliss 🥵😘
10. Fantasise about winter running 🙂
I'm liking the towel thing , sound like a plan 😉👌✌
My husband first did this for me after a race on a hot day and it was just such a relief! I walked around for a while looking like a boxer 😂😂
😂😂👌✌
I prefer to wear a buff (a tip gleaned from this forum). I soak it in water then fold it into a sort of thick hairband. During the run you can tip a bit of water on it & pop it back on or give your face a quick wipe. There is an official 'buff' company but I got a cheaper version from Mountain Warehouse which works fine for me.
I completed the 9 weeks in the heat of last year (it was hot but not over 30 like this week!) and had to pick my times and routes carefully. However look on the bright side because you’ll be an experienced runner when to cooler weather comes. Just be careful then not to overdress - dress for 5 degrees warmer than it actually is. You’ll soon get the balance right. Good luck and don’t be afraid to just wait till the weather is suitable.
Run early or skip a day if it's too hot. Otherwise run slow and steady and avoid sprints/intervals/speed work until the weather changes again.
Thanks everyone. I ran at 7am this morning and in Reading it was cool and overcast 😂 But I’m sure I’ll need the tips later this week!
Tips needed for slow running
Running in the rain 🏃♀️☔️😀
Running log
Safe running for longer distances?
Running in three Virtual Worlds
