Running in the heat 😅

[roseabi]

Hi all!

It's hot today!!!

Here is a link to Oldfloss' post on C25K about the dehydrating effects of running in the heat and what to do about it:

healthunlocked.com/couchto5......

Here's the NHS' advice on recognising and dealing with heat exhaustion and heatstroke (thanks Couchpotato2 for sharing it!):

nhs.uk/conditions/heat-exha...

And here are some running tips from me!:

★ MOST IMPORTANTLY, if you think it's too hot to run, miss a day or two, and wait for cooler weather!! Don't be a tomato 😊

★ If you do go out, please don't worry if you're running a bit more slowly than usual. This is to be expected, and makes a lot of sense. Also, your effort is much the same and will pay dividends when the weather cools down again!!

★ Take a drink with you.

★ Ease into your runs carefully - a longer warm-up (although you may not like to think about "warming"!) will help control spikes in your heart rate, and slow down the inevitable rise of your core temperature.

★ Take rests as needed. If you're doing intervals workouts you may want to walk your recovery intervals - that's fine!

★ And if you feel you need to stop - stop! There's absolutely no benefit in risking your health for any run. Go home, drink plenty of water, and rest xxx

★ Use sunscreen - apart from the obvious benefits, the cream will feel nice and cool on your skin!

★ If you can, run early in the morning, or late in the evening.

★ Find a shady path, and/or one near water.

★ Run on grass - it doesn't get as hot as paths do.

★ Dress in loose, light-coloured clothing.

★ Think cool! Picture an icy scene in your mind; promise yourself an ice-cold drink or even an ice cream 🍦

★ Take a cold shower before you go out.

★ Throw water over yourself - I like to soak my cap!

Stay safe, stay cool, enjoy your runs!

The Admin Team xx

June 25th, 2020

[Kiwipie Graduate10]

Thank you, great advice

[Couchpotato2]

nhs.uk/conditions/heat-exha... What to do if you get too hot

[roseabi in reply to Couchpotato2]

Thanks, I have added that link to the post xx

[UnfitNoMore Graduate10]

9.4 miles done in the damn heat! Over 3 days too 🤣. That’s my warm weather training done... bring on the thunderstorms tomorrow!!!

[Couchpotato2 in reply to UnfitNoMore]

Snow storm?

[UnfitNoMore Graduate10 in reply to Couchpotato2]

I wish! Just the wet stuff in the forecast!

[roseabi in reply to UnfitNoMore]

Disappointing thunderstorms, but it is a bit cooler today here!

[UnfitNoMore Graduate10 in reply to roseabi]

Same temperature here at 7, but with clouds so it shouldn’t rise much... add a dash of drizzle and it’ll be pretty good

[Run46 Graduate10]

Thanks Roseabi, I hoped when I saw the pic you were going to say it's too hot, have an ice lolly instead 😉

I am downing water like it's going out of fashion and will be running as late as I can without being out in the dark...fingers crossed it cools down a tad!

[roseabi in reply to Run46]

Well, you could always just opt for the ice lolly and feet up! 😋

[Run46 Graduate10 in reply to roseabi]

Now you know I can't do that without even trying...my HM plan calls for a 4 mile run so I'll give it a go and heat dependant do what I can 😉

[Sarararara Graduate10]

It's too demoralising to see my VO2 max plummet as my heart rate rises so I'm waiting for cooler days

[roseabi in reply to Sarararara]

Very wise xx

[cheekychipmunks Graduate10]

Good to read that advice again roseabi. One thing I’ve noticed though, is that I’m dealing better with running in the heat this year than last. Fitter possibly? 🤞

Also, I have a gigantic 3.5 litre water bottle which I keep with me at all times. I have a swig whenever I think of it and usually get through at least 3 litres - if not all of it - each day. I’m sure that’s helping. 👍

[roseabi in reply to cheekychipmunks]

Definitely fitter! 😍

[Dexy5 Graduate10 in reply to cheekychipmunks]

I hope you aren’t running with that bottle cheeky! 😂😂

[roseabi in reply to Dexy5]

Lol, that's how I read it at first 😄

[cheekychipmunks Graduate10 in reply to roseabi]

🤣

[cheekychipmunks Graduate10 in reply to Dexy5]

Hahaha I wish! I can barely pick it up when it’s full and I need two hands to lift it up to have a drink! 😅

[Dexy5 Graduate10]

Thanks Roseabi, yes it was 26C at 9.00 yesterday and 2.5k was enough for me. I normally take a buff, soaked in cold water and wrapped round my wrist in hot weather but forgot. Headed into the sea in the afternoon instead - first time this year.

I hope Brighton isn’t too manic!

[roseabi in reply to Dexy5]

Completely manic, and we're all over the news again 😄

[SueAppleRun Graduate10 60minGraduate]

All very good advice, let’s all follow it

[littlemac24 Graduate10]

Thanks for that xx

[sparky66 Graduate10]

I can't believe my race has landed this weekend in middle of the heatwave..🤣Will be taking all advice..thank you 😊

[roseabi in reply to sparky66]

Good luck!!! xxx

[limu_mu Graduate10]

Thanks roseabi needed this!!!

[Comfortnotspeed Graduate10]

Thank you Roseabi! Made a mistake and misjudged today. Even though I left early for a long run, I did not take water. By the end I was shivering and desperately thinking of a drink of water. I’m going to read everything here avidly and never ever make that mistake again.