Keeping cool

[Ding58]

Hi Everyone,

I'm new to running, overweight and fast approaching the big 60. I've got to week 2 run 2 and enjoying it so far.

Are there any tips on how to keep cool whilst running. The heat makes me very uncomfortable and is the fly in the ointment for my continuing the programme.

Thanks

[Hidden]

I’m not being sarcastic when I say what do you describe as heat?

I live in Italy for most of the year and it gets very hot here - 28-40 degrees in Summer. Here are my tried and tested tips - assuming those kinds of temperatures.

1. Generally it is better to run in the morning as in the evening the buildings will reflect heat back out and it can be a killer, especially if you’re not used to it.

2. Spec out your running route at the time of day you will usually run it and look for shady areas - these will be your friends when running. Identify suitable water stops - cafes, fountains etc, for the same reason.

3. very lightweight running layers - vest/shorts if possible, the only thing I don’t go light on is running socks - the padding protects your feet. Dress as if it was 10 degrees hotter than the outside temperature.

4. If very hot, dampen your running vest so that the breeze cools you as you run

5. Do the same to your head, and if you enjoy a full head of hair - put conditioner on it, to stop it frying in the heat. If you don’t have a full head of hair use sunscreen/wet running hat.

6. Make sure you are well hydrated the day before you run

7. I take a small ‘sippy’ bottle of water with me when running, because I find it helps keep me cool - to make it more effective I half fill with water the night before and put in the freezer, then I top up with cold water just before running. This is contentious not least because carrying water puts your body out of running balance, but the NHS guide does allow you to do this. It also has a secondary benefit of keeping one of your hands very cool! And if you swap hands during running - both of them!

8. Suncream...

9. Mosquito repellent - you can and will be bitten if you go out early - the little blighters hang around

10. Expect your natural running pace to deteriorate - your body in the heat is trying to do two things - run and keep you from overheating. As an example I find my ‘natural’ pace worsens by up to 2 minutes a kilometre in the summer over winter. It can be worrying and you run faster to keep your old pace - that can be very dangerous if you’re already hot.

11. Don’t get macho and start introducing hills into runs if you’ve never done them before, hills and heat are also a very bad combination.

Hope this helps...

Happy running and good luck for the rest of the programme

[Ding58 in reply to Hidden]

Thank you very much. That's really good advice.

[Jell6 Graduate in reply to Hidden]

Thanks for making me MORE concerned about the heat lol.

Seriously great advice, as part of my push to do this is to be fitter during holidays. It was not a good look seeing me near collapse on Lombard Street in San Francisco (google it!)whilst my husband trotted up it like a bloody mountain goat

[Hidden in reply to Jell6]

I know Lombard Street very well I used to work for a Californian tech company and San Fran was my stomping ground for more years than I care to remember... In fairness when I worked for them, I could no more have trotted up Lombard Street - crawling frankly much closer to my action

[Jell6 Graduate in reply to Hidden]

So there's hope for me yet, as I aim to re visit next year or year after.

It was many things on the west coast that made me take stock.

Then last year I scrabbled up towards Mount Rushmore and thought THIS IS IT...

And here I am, so when I'm thinking, "not today", I think of the wonderful places I'm still wanting to see, and suck it up and push forward...

[RainbowC Graduate]

Some great advice from Hidden above - and if all else fails, since this is Britain, wait a day or two and go running in the inevitable rain!

[KattyG Graduate]

Run in morning when it’s cooler or later if possible. Light clothing. X