Any tips on warmer weather?

[Clovers]

Hi all!

I’m a big fan of this warmer weather we’re having, but not so much on a run. It doesn’t take much heat to make me slower, knock my breathing completely off and just generally throw me off my stride. So I was hoping you guys might have some tips? I try to increase my water and run in the shade, but i still end up struggling and feeling physically crappier at the end of the run. Does anyone else find this?

Disclaimer: I do like the sun, please don’t shoot me! ☀️

[Irishprincess Graduate]

I feel your pain, summer is my least favourite running season as I hate the heat and melt like an Edwardian lady ☹️

I try to run near trees as they create a bit of coolness and breeze, wear as little as decently possible, sun cream up, wear a hat, take water even on short runs, drop the pace and if it's very hot then I dunk my whole head in water before I go out.

Our bodies apparently adapt to the heat but in this country we never get enough hot days for this to happen!

[Clovers in reply to Irishprincess]

Ah this is SO helpful, thank you! I will definitely try the head dunk! For a while now i’ve been wondering if it’s partly mental too, like how you flush hot when you’re uncomfortable/embarrassed etc. Hopefully i’ll adapt like you suggest, otherwise i’m dunking/having a mid-run water bottle shower! 💦

[mrrun Graduate]

Hydrate well a day before the run, not minutes before you start running. Drink at least a few litres of water daily. Rest up and don't run when the sun is high up there, that makes no sense. Run either early when it's still cool or later in the day when the sun drops, wherever it drops. Finally, run slow. There is no such thing as too slow. Slow so that you can hold a conversation without getting dizzy, faint or simply vomiting in the ditch. If you can't talk, or the other things happen, you are going too fast and you are dehydrated like a dry straw.

I ran in the heat of 30C plus, for three weeks last summer and dawn time was the only option but even then I would get more tired than during any distance that I do in this cooler climate so do take it easy.

[Clovers in reply to mrrun]

So much good advice, thank you! I do always try to run towards the end of the day, but may try switching this up to early morning instead. You’re so right about hydration being key too, i’m always surprised at how much i’m meant to drink daily, I must get better at that. Lots of new stuff to try, thanks guys.

[mrrun Graduate]

Basically, you learn as you go. On a warm day sometime ago I ran in my local park with the sun right above me and was dehydrated to the bottom (drinking beer does NOT classify as hydration). And the natural laws just stopped me in the tracks, the legs felt heavy, stiff, couldn't move them, had to stop. Did I learn that lesson? Check!

[IannodaTruffe Mentor]

Get up very early.