My last run was on Friday with 70 minutes / 8 km. I caught a sun-allergy during that run and had to stay out of the sun for a bit. Today my salve with sun factor 100+ arrived and some antihistamine meds, so I thought to risk it today.
After work I put some of the sunscreen 100+ on, a cap on my head and out I went. Oh I wore a thin running shirt, shorts and running shoes too, haha.
I started out thinking to do 60 minutes. Then I changed it to 5 km. At 30 minutes I switched to 4 km. At 35 minutes I reached 4 km and I stopped, I felt like I was dying.
My Garmin says it was 23 degrees in shadow, my weather app says 27 degrees in shadow. In any case I ran almost all the time in the sun, not much shadow to be found. And I really can't cope with the heat. Hardly slept last night cus of the warmth. Give me freezing temps to run in any day, but no heat!
I think that running in this weather is plain unresponsible. If this weather keeps up, I'll trot to my treadmill with closed shutters and a fan on me.
I'm one of those guys who loves running in the heat. This is not heat, it's just warm weather at times. I consider heat to be above 30-35C or higher with high humidity (ask our fellow runners in the Med or Adriatic). Somehow, my slim body tolerates and enjoys it but there are rules that we all need to observe or there may be bad surprises.
What's reasonably cool/warm for me, can be unbearably hot for somebody else. What we both need to do, however, is to find out how best to treat our bodies in temperatures that we find uncomfortable. Here's the link to my blog where I write about running in hot weather conditions, tried and tested by my humble self. Enjoy!
I read your tips but find it really hard to drink anything other than coffee in the day and wine on the evening... I didn't grow up drinking lots of water and don't think I can get into it now, tho I'd like to. I seldom get thirsty or don't recognize it if I am, and hardly ever sweat....any advice??
Well, coffee as diuretic and wine as alcohol will aid dehydration. You can get away with running very short distances in not so warm/hot temperatures but you won't experience the full comfort of running unless fully hydrated. There's absolutely no way I could have done my long runs, marathon and ultra, without regular hydration even in moderate/cool temperatures. I failed once and the pain of a leg cramp after 32km was so sharp I thought that something snapped inside. Couldn't even walk. Anyways, I'm a slim guy, not a sweater either. Water? Don't like it. Tastes like nothing. What I do, I sip it bit by bit and often. I will leave a slice of lemon and lime in the glass to give a bit of a bite. I alternate and drink sparkling mineral as well. No other drink will help you fill up the tanks like water (and electrolyte drinks when running for hours, but you don't drink those when not running). No other choice, I'm afraid.
Or an orange slice, any trick will help. The only time when I genuinely enjoy drinking water is when I pull the bottle out of freezer and sip it during hot runs. Those are the ones when you pour it over the head as well. I once experienced such heat that I sweated by simply sitting down. Happened on the coast of Croatia a few years back. 38C in the shade with 'sticky heat' high humidity. The locals looked at me in wonder (like you look at a fool). I can't remember drinking a beer faster than after that 5K run. That wasn't too clever though. Don't bring your own rules, look at local runners first.
Fair play Evy for going out in the heat. Your Friday 70 min run is great! But I feel for you in the heat doing your most recent very hot run. - you were sensible and edited it on how you were feeling. We all seem to have to adapt don’t we, and a treadmill with a nice cool fan may well be the answer! 👍👏🏼😊🏃♀️
I do agree with you BlackScorpion. I am originally from Spain but live in Ireland for the last 18 years. I actually dont know how people in Spain can run in that heat! And there are plently of runners over there, but you can see them either really early in the morning or very late at night.
Totally agree BlackScorpion. Good on ya for getting out there anyway. I seem to make such internal heat I couldnt handle the sun as well. If it gets above 11 deg I find it too warm never mind 23!
Well done on allowing yourself to change your plan according to weather. I totally agree, running in any heat is a complete energy zapper for me. Have time start earlier and earlier, especially on longer runs. I'm looking for shady runs under trees...and ending in the sea!
I did C25K in the south of France in 30+ temperatures, and have run here every summer since. The summer before last we broke all records with 44 C....The best tip I had was to soak your hair in cold water before you go out. I found too that I am cooler if I cover up a bit, short sleeves rather than vests, and knee length rather than short shorts.
After about 25 C it doesn't feel any hotter, well it doesn't to me...
That said, I think England is probably more humid, this will be my first summer running here (Thank you Brexit) so I'm interested to see how it goes.
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Hot Running - finding shade 
Hot run 🌞🌞🌞🏃♀️
4K Run and it’s hot again! 🥵
You CAN run TOO slow!
Nice place to run on a hot day.
