Running in hot weather

[Runnerdownunder]

Does anyone have any tips for running in hot weather? I live in Sydney and struggle to run through the summer because I get so overheated after about 20 minutes of running (I'm over 60). I usually wrap four ice cubes in a damp teatowel which I tie loosely around my neck while I run. The melting water helps to keep me cool, but it's still a problem. Anyone else running when it's hot?

[IannodaTruffe Mentor]

Run as early in the day as you possibly can, it is always cooler early morning.

Make sure you are well hydrated the evening before and drink 500ml of water before you run. This FAQ post about hydration gives more details. healthunlocked.com/couchto5... Sweating is the body's way of keeping you cool. It might be advisable to carry some water with you in very hot weather, depending on duration of your run. You can always pour it over your head and the evaporation has a cooling effect.

Keep out of the sun as much as possible. Wear as little as possible.

Jog very gently...........forget about trying to cover set distances. Stop when you need to.

What about an air conditioned gym?

[Runnerdownunder Graduate in reply to IannodaTruffe]

Thank you so much, IannodaTruffe! Your FAQ post and other suggestions are marvellously helpful.

[John_W Graduate]

Go as slow as you need to . Even if that means walking a lot.

[Runnerdownunder Graduate in reply to John_W]

Thank you, John! I do tend to push myself through a 30-min run but will go easier in future.

[Cmoi Graduate]

Hi Runnerdownunder ! If you're not already, wear light-coloured clothing in wicking fabric, and a cap too.

I'd also swap the teatowel for a buff round your wrist. You can wet it, and put either ice cubes, a small gel ice pack, or even those drink cube things, inside. If you're carrying water bottles, chill or semi-freeze those too.

[Runnerdownunder Graduate in reply to Cmoi]

Thank you Cmoi! I had never heard of buffs but have now looked them up. That's a great idea.

[mrrun Graduate]

I keep banging on how I love running in hot weather. Been doing it here for years. I once went to the Sahara desert only to find cool and overcast weather. Even my camel looked surprised. Lol. I also write blogs about running and I've got one about how to run in hot weather conditions. Check it out!

runmrrun.com/tips-for-runni...

[Runnerdownunder Graduate in reply to mrrun]

Thank-you MrRun! Your blog is very helpful and, like Iannoda, you emphasise the importance of hydration, which I haven't focussed on so far. I'm planning to doing much better with that - and with some of your other tips - and am looking forward to running this summer 😊