Hi all,
It's currently 20 degrees C in the North of England, which is HOT for where I live. My partner who is an experienced runner said I wouldn't need to take water with me on my run as it's a relatively short duration, but I'm not sure about that because we're clearly at very different levels of fitness so 20mins is a lot for me. And I really overheated on my run and started to feel a bit nauseous.
Anyone have any tips for running in hot weather?
As stated in the guide to the plan healthunlocked.com/couchto5... if you are well hydrated (a minimum of 2.5 -3 litres ) in the 24 hours before your run, then there is no need to carry water for a half hour workout.
Being well hydrated means you can sweat efficiently which is the body's way of cooling you down.
I had a run for an hour or so in the heat yesterday, and at half way I really I wish I had drunk more water in the day or two before.
The second part of the run was a real struggle as a result of that. Lesson learned the hard way for me, now drinking lots of water and won’t be making that same mistake again.
Happy running 👍
I am also struggling with the hot weather. I went for my first run since Monday due partly to the heat. I went out at 10:30 and tried to stay in the shade which was hard but I changed my route to try as much as possible to stay out of the sun. The last part if my run was so tough as it was already 23 degrees. I had to cut my walk afterwards short as I was struggling with the heat and pollen count being so high. I would be so happy if it was a few degrees cooler 🙄
In addition to the advice about hydration, the obvious tip for running in hot weather is to get up early. During the summer months most of my running is done at 5.30am.
Agreed. And also, if you live in a town or city, it is much better to get out early at the moment, as it is easier to practice good social distancing. There are more families and folk taking their daily walk later in the day - and it is less stressful for them if they don’t have lots of runners whizzing by them. 👍
Last summer got REALLY hot in the south - at one point I was running at 5:30am in order to get the coolest bit of the day! 😱
Hi there, I always carry water for anything over 5k.....plus in hot weather...I’ve got some soft bottles from decathlon that you can carry in a pocket....
We’re all different though, I’ve seen people at parkrun carrying water and sipping all the way round......
The key is to be well hydrated before you go, it takes time to work out what suits you best, for example, I drink lots over the day, I can go for a run the next morning without having a drink before I go......there could be loo issues.....especially if I have a cup of tea....goes straight through...😂...whereas OH wants a cuppa before he goes for a run.......🙄.....but I do carry water so I have it with me if needed....
Hope you get it sorted
Mx
Hydrate well every day otherwise the water will simply slosh in the stomach during short runs, making no difference. Avoid running in the midday sun, do it early or late in the day. Even then you may want to wear a hat and stick to the shade. And run slowly. I LOVE running in hot weather, sadly for me this is just warm.
Carrying a big bag is obviously not great for running, but you might find a little 'bum bag' is perfect for carrying a small portable fan, sweat towel and little drink without slowing you down .
I know you’re not meant to need water for a short run but I think it’s personal choice. I’ve always taken water, but if you do that don’t drink a lot at once just small sips every now and then. I agree with everyone’s advice to make sure you are well hydrated before your run as drinking whilst you run won’t compensate for being insufficiently hydrated at the start. I also agree that trying to run at a cooler time of day is a good idea.
I've always carried water even though I've only actually used it a couple of times. This hot weather does unfortunately mean that you will be somewhat dehydrated by the end of a run: I break a pretty healthy sweat on the way around and then again as I rehydrate. That shouldn't be a health problem if you aren't carrying water but just having the bottle there can remove a little bit of anxiety and - if you're anything like me - you probably have plenty to worry about already.
And I agree with the point about running early in the day.
Running in hot weather!
Project plan...hot weather
Running in warmer weather
Running when it's hot
Week 7 run3 - hot hot hot
