Hi
I’m on Ju Ju’s Magic plan and did my second 8km last week but found it extremely hard, although I got through it so that’s good! I think the warmth made it harder and wonder how folks deal with running as it gets warm. It was only 18 degrees when I ran. I know many run in the morning but how do you then ensure you are suitably hydrated and have sufficient energy? I’ve only been running since February.
Hi try to avoid running in the heat of the day if you can, it's not always easy for me due to work, I make sure I save my longest till the weekend I go early morning best time to run and leave your short run for when you hav to run in the day that's what I do...
Thank you. That sounds like a good plan.
Run early in the morning. Also, get a very lightweight light coloured running cap to keep direct sunlight off you. I’ve got this in white. It’s really thin 👍🏽
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Also get a hydration vest so you can carry liquid if you’re going in longer runs. I like to use SIS hydration tablets.
Thanks. I’ll get a hat! I assume it stays on well?
Yes unless it’s windy!
Which SIS tablets do you buy?
Hydro tablets but they’re just for salts etc. They won’t fuel you.
Don't worry about hydration and energy for running in the morning. If you've eaten and drunk enough the previous day, you'll be fine.
For a run of an hour or less I just drink a glass of water before and eat when I get back.
If you're planning a long run, you're probably going to need to take hydration and some energy boost treats with you anyway, whatever time of day it is.
Hi, when it's hot I try to run early 6 ish !If your hydrated well then just a small glass of water before you go out will be fine ! I don't carry water or drinks unless going over 10k
I also would not eat before a 6 am run , then enjoy breakfast afterwards 😁
I’m a wimp; I carry water even on a short run. It was the day I didn’t and found I had to spit that I decided I’d carry it 😂
As everyone has said, early morning runs are the best time to avoid heat. Evening works too (not for me though!), although when it’s really hot it can still be very muggy after the heat of the day.
Plan to drink plenty in general, but specifically on the days before you run. If you’re planning a longer one, maybe consider a hydration vest or belt, and pop some electrolytes in your water. I use Tailwind and SIS personally. I don’t bother for distances up to 10k, but again it’s personal preference.
Enjoy the lovely weather! 😀
Thank you. Not sure that I can ever imagine planning longer than 10km but let’s see if/when I get there.😆
Agree with all of the above - and yes, you will most likely find you run at a slower pace because your body needs to work harder to regulate temperature.Early mornings are definite best but my weekday runs are always later in the day unfortunately! I slow up, look for shade and try and hydrate well. Another vote for Tailwind on the longer runs.
I have to be honest though, I much prefer running in the autumn and winter rather than the heat of summer! Good luck.🙂
When you guys refer to ‘longer runs’ for hydration, what do you consider a longer run?
If you are drinking enough even on non run days the you won't really need to hydrate on a 10k
I always like to carry water or SIS on a 10k - maybe it’s just a psychological thing! All the 10k race events I’ve done have had a water point at about half way too, so I’m not alone! I guess it’s about what works for you!😀
Absolutely, we are all different 😁👍
Generally, longer than 10k but I always carry water or something like SIS on 10Ks too. I would personally be taking it on a 9k too. Then it’s there if you need it! We’re all different though - my sister (who is a much better runner than me) always carries hydration on anything over 5K - it’s what works for her! There will be those who run for miles without anything but I always think, find what works best for you - it’s your run! Enjoy!🙂
The trouble with this year is that the weather had been all over the place and we seem to be in the summer heat without a gradual build up. I prefer shorts when it’s hot, as they are cooler than capris, and a peaked running cap (ponytail helps keep it on) and sunglasses. I always have a banana before a run and sometimes take a few dried apricots or fruit pastilles for a bust of energy. It’s important to drink lots of water all the time rather than just think of it during the run, especially this time of year. I also have a jug of water with a zero High 5 tablet in after a run to replace electrolytes lost with sweating. You may also need to consider sun screen. I use a sports high factor suntan lotion on my face even when wearing a hat. I also wrap a buff round my wrist which I use to dab off the sweat on my face. Add 10 degrees on to the temperature when working out what to wear. Enjoy the plan, it really works. ☀️🏃♀️🏃♂️
Thank you for so much great advice x
Running in the heat
Run 2 week 2 in this heat 
What has running in the heat taught you? 
Morning run after A+E, Summer Heat
Easy run in the heat + help finding a running plan
