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Couch to 5K
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27degree in the shade

27degree in the shade after my 5wr2 this morning....roasted hog came to mind. This was 9am,I can only go straight after school drop off due to circumstances,so cooler evening runs arnt possible. I'm dreading 20 mins on Wednesday let alone 20 mins in this heat. Any tips on avoiding total combustion? ๐Ÿ˜‚

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Some people are dousing their heads with water to keep cool.

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I did pour my water over my head as I was on my cool down walk but it was warm ๐Ÿ˜‚

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my water was warm by the end of my last run too!

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Have found these tips, they initially had an American tone, so have altered the wording slightly for Brits, but some may still not apply...๐Ÿ˜Š

Summer is a terrific time to run, but hot temperatures can be a challenge. Here are some simple ways to deal with the heat and enjoy your hot weather..

8 WAYS TO STAY COOLER DURING SUMMER RUNS

Running in the morning

1. Run when the conditions are coolest. Take advantage of long summer days to run when the mercury is lowest, ideally in the early morning or evening. (Getting it done in the a.m. can boost your mood for the day, too!) If youโ€™ve got a key workout on the schedule, consider taking it indoors so you can push harder without having to fight the heat.

2. Hydrate properly before, during, and after your run. Warmer temps mean upping your fluid intake. Before your run, try to drink at least a half a pint of water or sports drink every hour so your perspiration systems are in tip-top shape. Consider bringing fluids with you on the run in a water belt or pouch, or map out a run that hops from water fountain to water fountain. (petrol stations, schools, and parks are often good options.) If you donโ€™t like to carry fluids, stash bottles along your route for longer runs. Replenish post-run with an electrolyte-filled sports drink.

3. Run near water. Rivers, lakes, and oceans usually create slightly cooler, breezier conditions. (And afterward you can reward yourself with a post run dip!)

... 4. And run on grass in the shade. Asphalt retains heat and radiates it back upward. If possible, find a park or trail with tree cover.

5. Wear light-colored, loose-fitting clothes. Reflect the sunโ€™s rays away from you (rather than absorbing them with dark gear), and avoid tight attire that wonโ€™t allow a breeze to get through. Steer clear of sweat-soaking cotton; instead, wearing moisture-wicking synthetic fabrics.

6. Grab the sunscreen. Not only will you avoid harmful ultraviolet rays, but a layer of the stuff will keep your skin and body temperature lower. Donโ€™t forget to apply on overcast days as well. Use SPF 30 or higher.

7. Pick the right headgear. You lose much of your body heat through your head, which is a good thing during the summer. Donโ€™t cap it off with a snug, thick fabric hat. Instead, opt for a visor or roomier lid with breathable mesh.

8. Try precooling. Lowering your body temperature in the hour before you run in the heat slows the rate at which your core temperature rises once youโ€™re out the door. That translates into being able to run farther or faster than would otherwise be possible in the heat. One review of research found that precooling improved hot-weather performance by 3 percent. In addition to wearing a commercially available โ€œice vest,โ€ you can sip cool beverages and sit in an air-conditioned room.

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Sound advice there.. some great tips...Daev....Alternatively ...Run nekkie... just before dawn, by the sea, in the morning...( I am thinking of trying that for my morning run tomorrow... :) x

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Sorry.... Dave :)

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By the sea sounds lovely ๐Ÿ˜Š

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I shall be out there early and hope to have a paddle afterwards..if not a quick dip!

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That seems really helpful advice Dave, thank you. I just keep checking the weather forecast in the hope that the temperature is coming down soon. Normally I'm a real fan of the heat but not since too started running. I suppose it's all part of the running learning process; heat, rain, snow....

Looks like it will be cooler in North Yorkshire tomorrow ๐Ÿ˜Ž

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I run at 6.30am before work, but today it was more than warm even then. However I run in the shady woods/cemetery opposite my house - it really is cool there even on hot days. I'm lucky, I guess.

It was 6wr1 (had a bad week last week where I gave up one day and felt sick(!) another, so am re-doing that week). Was dreading it but it was okay. I always find the first 5-10 mins the worst & often stop for 30 secs to deep breathe (but always pause the clock). I then seem to get into a rhythm. Not saying it doesn't half kill me though & I sweat like a good 'un and for an hour and a half afterwards! Couldn't do it without Michael Johnson's mellifluous tones encouraging me!! Still can't believe I'll EVER do a 5K but will try. Not helped by my sister-in-law doing a 5K park run straight off, no training, no gym work, just a 'oh, I was always good at running at school'. She's 57 - arrgghhh!!!!!! Jen

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But you will be running long after she stops:)

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Doubt it - I'm 58 with arthritis in my knees. Trying to get it under my belt before it's too late ๐Ÿ˜Š!!

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You will ! I'm 67 and still running three times a week :) My son in law says, he might be speedy... but I will just keep steadily going on!

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Hope I can do it like you, but the long runs are hard. It's not too bad tho' once your breathing moderates. How long have you been a graduate and how far do you run, 3 times a week?

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Graduated Winter 2015, the week before Christmas:)

I run three times a week, usually one short and sometimes speedy-ish.. usually about 3K... I always have a 5K or a bit further, and Sunday run is my longer run, anything up to 10K.... nice and steady :) I do like to try different things though and have just completed a 10K revisited plan, I did a 10K Virtual run the other Sunday.. it was fun:)

I am not a mad health fanatic, I just found I loved my running, my rambling, and the whole pattern of simple exercise has enhanced my walking and cycling too!!

Just fun :)

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Oh, I don't ever think it will be 'fun' for me, somehow. Making myself do it to keep myself alive for longer and to lower my blood pressure, which I discovered this year needs medication.I watch joggers on the field at the back of my house and they make it look so easy... I suppose it's easier when you're young! 5K will be the ultimate for me, I think, so will be super amazed and delighted if I get there!

Have a good day. J

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Don't be too sure.. you may get the happy feeling :)

Part of my motivation has very mcuh been heart health, ( heart issues on my paternal side of the family) and wanting to stay healthy, happy, strong and fit for the family.. especially since our new sproglet.. small granddaughter arrived too. Blimey she keeps us all on our toes!

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Wonderful - a grandchild really IS a reason to live to 100!!

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I pour water over myself (as well as drinking) but be careful in the heat, listen to your body.

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