hot runs and shorts reccs?

[ReyC]

I’m currently on holiday on the Kenyan coast and struggling through my runs…

I grew up here and don’t generally mind the heat but the humidity is a lot! I’m getting up at dawn to run and temps are about 27degrees with 89% humidity.. I’ve just about managed 5k but feel like that’s my limit until I get back to London!

Any running tips for this weather gratefully accepted!

Also any recommendations for appropriate bottoms - my 3/4 leggings are ok but shorts would be better - I have a pair which I tried but chafing was a problem!

[mrrun Graduate10]

l love running in hot weather. Wherever l am l will first seek advice from local runners, if l can. If not, it’s common sense, running either pre dawn or later in the day, trying not to be directly exposed to the sun. Hydration is the key. Apart from larger than usual water intake, l will take electrolytes to replace the salt lost through sweating. Without that, and if you also deplete your glycogen stores, you may as well walk because run you certainly won’t. Running in the heat, if you get it all correctly, is the equivalent to altitude training. You can really develop your cardio resistance so when you come back to this wretched weather that we have here, you’ll feel ‘lighter’ and should run faster and with less effort.

[Fionamags Graduate10]

soak ur running hat/cap before you start and put it on wet. It cools you down as the water evaporates. You can slosh more water on it when it is dry. Presumably you are carrying water with you?

[Cmoi Graduate10]

I only wear trail shorts, which have proper pockets and tend to be longer length and/or baggier. Mostly from Decathlon. Also really like the Nike pair I bought on Vinted.

Running in heat and humidity doesn't suit me so I avoid it as much a possible. If I have to, my essentials are cap, suncream and plenty of water.

[PandaCory Graduate10]

I used to be shy about running in shorts but now I don't give a monkey's, and I find shorter ones better than longer styles for me. Gold Bond stick is brilliant for all your chafing needs & lasts for ages. The tip from Fionamags about wetting your hat is great advice as well. And lucky you in Kenya - it's tipping down here in Scotland - again!

[ReyC Graduate10]

thanks all!

I don’t have a cap… I never need it in the uk but definitely need one here!

I hadn’t really thinking about electrolytes… only hydrating… and yesterday after my short 2.5k I really crashed with a headache which only let up after a dose of rehydration salts. So I have learned that lesson!

Will be doing a longer run tomorrow so will be sure to have the salts after…

I was wondering why I was always craving salty snacks! 🤦🏽‍♀️

[mrrun Graduate10 in reply to ReyC]

You should be taking electrolytes before the run as well. That way you ‘top up’. Each time you sweat, running or not, you’re losing them. Eating foods rich in electrolytes is another way to help your body stay in tune. Headaches, dizziness and disorientation are direct result of dehydration and loss of glycogen, which many never connect. In fact, hydration and correct diet plus good rest are the easiest way to combat that discomfort.

[ReyC Graduate10 in reply to mrrun]

mrrun thanks for the electrolytes tip! I have taken them before and after the last 2 runs I did and it made difference! Was able to do more than 5k both times 😊