Couch to 5K
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Running in the heat?

Last year, when I started & graduated C25K, 99% of my runs were at 5.30/6am. I'm a morning person and it's much easier for me to run at that time. It also fits in nicely with work & family commitments.

This year however, with a little one who's yet to sleep through the night, I've not had a proper nights sleep for 18 months so at the weekend, if I can catch another two hours sleep, I will! This has led to weekend runs happening around lunchtime.

On Sunday, I went for a long-ish run but it ended earlier than expected because it was just so b***** warm! I got to 8k and called it quits and that was after a few walking breaks. I ran in shorts & tee but it was still so warm... worst thing is, it's not even the proper summer yet!!

Is there some trick that I don't know about because I always see folks running in a full clothing, trousers, shirt AND jumper / jacket plus cap! How are these people not melting?

So what's the secret? How can you keep cool whilst running in the mid-day heat? My wife & I are booked in on a few races this year which invariably take place around lunchtime so I want to avoid any instances of spontaneous combustion!!!

8 Replies

A perennial problem. You could always follow in the footsteps of the great Ron Hill and try a string vest ( ). :D But the technical tops and shorts now are great - so light and cool, and no moisture retention. After running here in the afternoon when it was 26C I now take a little hand held water bottle with me to at least stop my mouth from drying out totally. And I have a Nike dri-fit cap ready but haven't tried it yet.


I have a similar dri-fit cap and wore it once last year - I can't remember the outcome though.

Maybe I should get some more tech-tops. I've got a bunch of Karrimor ones which are from sportsdirect but they were cheap tops (£6-7 each) so maybe I need to spend a bit more?

But alas no, If I tried running in a string vest, it'd be more Rab C Nesbit


There are certainly different grades of tech top. I picked up a Nike one in a sale recently thinking it was the same as a dri-fit one I already have, and it is _much_ lighter and the back is very loosely woven (presumably to let the air flow through more easily). May be worth a trip to a specialist shop to see the difference.


Good shout!


Don't know the answer I'm afraid, although I find going out in a wet top helps...Apart from that, I'm just hoping I'll get used to it! Looking at the forecast, the current heat wave at least looks short-lived!


haha! I did think about jumping in teh shower fully clothed before going out for my next run...

How do you 'wet' your top and by how much?


Depends how hot it is - if it's proper roasting, I dunk it in the sink and wring it out, so it's soaking, but no longer dripping. If it's just average hot, some well-aimed water from a bottle round the neck area seems to do the trick.

Not a wise idea if you are female and wearing a white top I hasten to add....


This worries me too. I'm signed up for RFL in mid-July. Now, I know there's no reason to think that mid-July will be warm and sunny - it could well be 10C and flooded, I know - but what if it's 18C+ like it was on Sunday when I went for a run? Although my legs and lungs were more or less okay, the blood was pounding in my head and I had to stop and walk.

Any tips will be very gratefully received. I'm not sure about running in a wet T-shirt although i suppose it might be different :D


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