Hello again all! I’m determined to make running a good habit, but this weather seems to be beating me! I started C25K in February, so completed the programme in cold weather and I’m wondering if I’m just not well adapted/prepared for warm weather running? I went out for a timed 25min run today and felt absolutely pathetic! Slow pace, many walk breaks, but still absolutely exhausted by the end... 🥵
So lovely forum members, I’d love to know your top tips for running in warm/humid weather 🌞 I love the idea of being able to enjoy the sun and warmth whilst out for a run, but right now it just defeats me!
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Keep it short, hot weather doesn’t last long enough to try and adapt, I love running in the heat but it is draining so we are running 20 minute runs and they don’t exhaust us but we do need a shower when we get home Have fun and walk if you can’t run
Make sure you are well hydrated and of course, slow down! Your body will be using up energy trying to regulate your body temperature so keep it steady! I much prefer running in the autumn and winter but needs must!!🙂
This is going to sound simple, and it really works, if you can do it... accept it's hot and that you'll be hot, and that that's OK. Don't think about it, just accept it. Hydrate well but don't think about it.
I used to be awful in hot weather, couldn't bear it, used to wind myself right up with how hot it was, I just made things worse for myself. Then one year, about 10 years ago now I had a firm word with myself. Told myself it was gonna be hot, that I couldn't change it and to just deal with it and get on with it. It actually worked. I've had no issues since. I've run in 30°+ with no issues. Yes I sweat a lot but its OK. It's all just... fine...
I did my second marathon run on the hottest day of 2019... 5.5 hrs.
Wow, I’m in awe that you ran a marathon on one of the hottest days, and in an *amazing* time too 😮 but this is great advice - it sounds like the heat might be more a mental barrier than a physical one, and I just need to be mindful of that! Thank you!
Thanks GoGo_JoJo I really need to do the same! Part of the reason I haven't consistently got back into running over recent years is that it's too hot in summer and too cold in winter 🤣 As I'm following C25k at the moment it's given me more of a push to get out in this heat, and actually I've been ok 👌🏼 Yes it's sweaty and exhausting, but I just slow down (even more!! 😃) and get through
If you use NRC app I’d recommend ‘A Hot Run’ with Coach Bennett , lots of tips and advice . I just did it yesterday and realised how little I had adjusted for the heat .I got out relatively early but should have gotten out sooner, was 🥵🥵 in last 2K .
Basically though , up the hydration , sun hat, good sunglasses and t shirt that will wick sweat etc. I had just bought a new one from M&S with a bit of vent at back and worked much better than my usual ‘baggy tee’ 😂😂
I had a lovely sunny run but will be better prepped next one 😃🥵🏃🏻♀️
Ooh yes I do use the NRC app, so will definitely have to check this run out! It sounds like I also need one of those tops too... a vent at the back sounds ideal! Thank you so much for the advice 😊
I am finding that a cap to keep the sun off and slowing right down helps me get through hot runs at the moment, although I'm still at the jogging & walking stage
I never choose to run in the heat, but in August 2019 I’d entered the Severn Bridge 10k and it was 28 degrees and unbroken sunshine. I had no idea how I’d manage, or even if I’d manage, as we were starting around 11am. 🥵
Literally no shade, apart from the very narrow shadows from the struts of the bridge, running on a closed motorway, heat radiating off the tarmac. The bridge isn’t flat by design either, plus we had to run up the slip road, also not flat. Yikes.
Know what? I ran and I accepted it! I carried a water bottle, poured lots of it over my head, and drank a bottle from the water station too. I was slow (most were that day!) but it was mind over matter and we did it, as did the Half Marathoners who looked particularly exhausted at the end.
So it’s achievable! Hydrate plenty, lower your time expectations and embrace it. Obviously if you can run early or late, that’s better, but don’t be scared off by the heat. We spend so much time grumbling about the weather here don’t we, and it won’t be long until we’re back to 💨 and 💦 again! 😅
Wow, congrats on running 10K in that heat! I think you’re right, and from other comments too it definitely sounds like this is a mental barrier. Will try to have a more positive attitude to accepting the heat on my next run! Although I am looking forward to the cool weather again... 😂
I also dislike running in the heat. I go out early and try and plan a route in the shade as much as possible. I don't focus on speed or distance and an happy with anything I can manage in 20 minutes or so. It's better to get out there and do a short run rather than kit run at all.
Like you Newbie Runner, I graduated last November so the Summer runs are 'new ground' and feels like a fresh challenge. My preferred option is to run through dense woods, in deep shade and when I have to emerge back onto paths and roads, I walk if I feel the need. Gradually, I am getting used to it and I think as Summer goes on, the body will acclimatise and it may then become the new normal. Also, I tend to run with a friend at 5/5.30 pm and at the end of the run, it seems especially good to be out on a beautiful Summer evening, embracing a slightly cooler temperature as we cool down.The mental barrier doesn't seem as hard to get out the door in Summer, compared to going out on the biting cold days of winter. You'll find a way that suits you just as you did when you started out on C25k. Best wishes ☺️.
I am sitting here reading the tips after getting back from a very hot run. Boy did I struggle, I dont like hot weather anyway, let alone running in it. I vowed to just wait for cooler days to run and accept that summer would be a bit of a non running time. However, after reading all of these lovely comments I have decided that I was being very defeatist. I will accept the challenge and just do the best I can when I can. This is for me and no one else. If I'm really pants one day, who cares, the good runs more than make up for the bad runs. Have a good day everyone.
I’m glad these comments are helping you too, everyone has such great advice! Exactly, all that matters is we’re getting out the door, trying our best, and improving our fitness. Best of luck - we will conquer the warm weather run 💪
I was literally going to do a post similar to this as i’m looking at the forecast for the rest of the week a little worried, especially as I start work very early so no chance of an early morning run! Thank you for posting and thank you for all these comments which have some great advice!
Well here in Sydney running in hot and humid weather is what we have to do for several months if the year. I love it and seriously dislike going out in the cold.
Definitely get out early before it gets too hot though and get plenty of water in, before and after.
Alternatively, go on a nice evening run when things have cooled down a bit.
The coolest part of the day here at the moment is roughly 5am to 7am. Then the sun starts to warm things up noticeably. Before 5am the trend is still cooling. By 8am the thermometer is climbing rapidly.
Really interesting post and timely. I’ve just signed up for a Virgin Go Pulse challenge through work 💙 which is 9 weeks aligned to the Tokyo Olympics. I put in my “what do I want to achieve” box that I want to be able to run in the heat 🥵 as I really struggle. So next run will be slower, shorter, with a 🧢 and a water bottle and I’ll defo stick my head under the 🚰 before I leave. I’ve done a couple before but not combined 🤷♀️. I graduated a few years back but still struggle. Running in the 🌲 forests in France was nice though, 🤞 for this year 🏃♀️ 🏖
Hot/cold/wet/windy, all doable when we are prepared. I ran my 50km run in July and was fine (as in very well prepared). I write blogs about all things running, hot weather including. Here's the link with a few tips! Enjoy! 😎
Ah, thank you very much! It was Alfred Wainwright who wrote “There's no such thing as bad weather, only unsuitable clothing” in his 1973 book Coast to Coast. I would also add, 'and a bit of preparation'.
We are born to run outside and as much as we enjoy the comforts of regulated indoor conditions, we can (when prepared) tackle some really funny weather conditions. I am not saying that we all should enjoy running in the heat, it's a personal preference, but most of us can run in the heat if we know what we are doing. If we are training for certain goals it's a shame not to run outside just because of the weather.
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