RUNNING IN THE HEAT... When we get it... we need to know what to do with it!!!!

[Oldfloss]

PHEW!!!!

It is warm and certainly where I live , here in the Staffs Moorlands, we do NOT get it THIS hot, THAT often... so.. after a very warm night... I am posting this again

Here is a link to a post about the dehydrating effects of running in the heat and what to do about it: Much of the advice is still very useful!

healthunlocked.com/couchto5....

This is taken from a post put together by our running friend and our Admin Team leader until a few weeks back The advice is very good!

Thank you, roseabi, for this!

"Here's the NHS' advice on recognising and dealing with heat exhaustion and heatstroke:

nhs.uk/conditions/heat-exha...

And here are some running tips...

★ MOST IMPORTANTLY, if you think it's too hot to run, miss a day or two, and wait for cooler weather!!

★ If you decide to run, please don't worry if you're running a bit more slowly than usual. This is to be expected, and makes a lot of sense. Also, your effort is much the same and will pay dividends when the weather cools down again!!

★ Take a drink with you.

★ Ease into your runs carefully - a longer warm-up (although you may not like to think about "warming"!) will help control spikes in your heart rate, and slow down the inevitable rise of your core temperature.

★ Take rests as needed.

★ And if you feel you need to stop - stop! There's absolutely no benefit in risking your health for any run. Go home, drink plenty of water, and rest xxx

★ Use sunscreen - apart from the obvious benefits, the cream will feel nice and cool on your skin!

★ If you can, run early in the morning, or late in the evening.

★ Find a shady path, and/or one near water.

★ Run on grass - it doesn't get as hot as paths do.

★ Dress in loose, light-coloured clothing.

★ Think cool! Picture an icy scene in your mind; promise yourself an ice-cold drink or even an ice cream 🍦

★ Take a cold shower before you go out.

★ Throw water over yourself - I like to soak my cap!

Stay safe, stay cool, enjoy your runs! "

June 25th, 2020

There are new too, loads of products out there... cooling buffs etc etc... but you can take simple inexpensive steps to stay cool and stay safe

Okay... lots to read there, so find a cool spot, have a cold drink and absorb... It is is a great excuse for a sit down and a rest

Stay safe, stay cool... stay running

Oldfloss x

[Instructor57 Graduate]

A very usefull and timely reminder !Thanks Oldfloss

[Liono Graduate]

Thank you Oldfloss and roseabi! The earliest I can run on a weekday is immediately after the school run and it's already too hot so hasn't been very enjoyable lately. I've tried evenings but it's still so warm then, plus I'm more tired anyway. Am keeping on top of hydration and going slower than usual but lots more to try here.

Hopefully I'll manage to get out earlier in the school holidays, although obviously the weather will change immediately they break up!

[Oldfloss Administrator Graduate in reply to Liono]

Phew. Well done you...just take care...

Oh yes..the weather always breaks...I remember it well!!

😂

[123gogo Graduate]

Thanks Oldfloss. A very helpful and important reminder. I just got back into running after having a few weeks off (but those weeks off included biking 1188 km in 14 days!) so I went slow with my first run back and did a 15 minute recuperation run. It's getting hot here and a heat wave is expected in a day or two so I'm hoping to be able to get myself out of bed EARLY to avoid the heat. Coming back to running after a few weeks off has made me realise that I really do enjoy running- so that's something! Not sure if it can compete with staying in bed a bit longer in the mornings- that's to be seen but I'm hoping the running will win!!

[Oldfloss Administrator Graduate in reply to 123gogo]

Just let it evolve...if the heat is too much...I'm sure there will be cooler on the way! X

[AlMorr Ambassador Graduate]

Great advice from you Oldfloss, where I am in Central Scotland a "cold front" has just gone through bringing the temperature to 18C with bright sunshine, tomorrow morning I intend to run at least 11K, maybe more, I'll start that run around 7.30 when the forecast temperature is to be 13C, watch out for next week when they say record high temperatures could occur, even where I am the temperature might be high as 30C/86F and in parts of England 35C or higher.

[Oldfloss Administrator Graduate in reply to AlMorr]

Take care on the run and enjoy! If you think it may be hotter..make sure you have water x

[AlMorr Ambassador Graduate in reply to Oldfloss]

Thanks Floss, just woke up at 5.30am Wednesday, I certainly will have 💦 water with me, the temperature is only 11C/52F, so no danger of it being too hot during the run when the temperature will be around 13C/55F.

[Oldfloss Administrator Graduate in reply to AlMorr]

Enjoy x

[AlMorr Ambassador Graduate in reply to Oldfloss]

Good morning Oldfloss, I managed to run 15K this morning starting at 7.30 in a time of 1:56:21, nice run for me, not too hot, the temperature was 14C/57F

[Oldfloss Administrator Graduate in reply to AlMorr]

That is terrific...well done you...and a day ahead of you too!Wow! X

[AlMorr Ambassador Graduate in reply to Oldfloss]

👍

[Windrunner1]

As I run as a naturist I think my lack of running attire is best suited to the heatwave we are experiencing although I still run earlier in the day or early evening.

[Oldfloss Administrator Graduate in reply to Windrunner1]

I find a thin cotton garment more cooling than bare skin in very hot conditions..but early or late is a great idea

[nowster Graduate in reply to Oldfloss]

Actually, the running-specific clingy "technical fabric" tops are extremely good at making you feel less sweaty, even if when you take them off they make a puddle on the floor.

The key thing that gets us in the UK is the humidity when it gets warm.

What's been notable about the recent warm spell here is how the humidity during the day has been lower than usual. This can actually hide dehydration whilst running, because you don't feel as sweaty as if you were standing still.

I will, however, be avoiding any strenuous activity on Sunday afternoon (30°C forecast) or Monday daytime (34°C forecast).

[mrrun Graduate]

Hydrate well and daily, eat food reach in electrolytes, keep to the shade, run early and if running longer distances make sure your drink covers for the loss of electrolytes through sweating, water will not be enough. Alternatively, ignore all this and stay home. This is not the Med, all shall be over soon, as it’s always the case. 😀

[Frenc Graduate]

Thank you Oldfloss ! Just did an early 5k, but even so it was still pretty warm already. The hard thing about running early in this weather is it’s not so easy to sleep in either is it, so a hot and tired run is the best I can pull off at the movement! But any old how, it won’t be forever, we can only do what we can do at the mo. Stay cool! 😊😊😊

[Oldfloss Administrator Graduate in reply to Frenc]

You too and well done. I was feeling the same.. a broken night's sleep over heated and tired!But.. there will be cooler runs and wetter ones too x.

[CBDB Graduate]

This is a brilliant reminder! Thank you! 🥵😃

[Oldfloss Administrator Graduate in reply to CBDB]

I think we do. I know I do..!

[Brixcos Graduate]

Great reminder. I just baled after 15 mins as I could feel my heart somewhere in my neck which was getting in the way of my breathing, then felt slightly sick. This is the first run I've not completed but better that than end up in A&E.

[Oldfloss Administrator Graduate in reply to Brixcos]

Well done you. Knowing when to stop does come hard to us sometimes x😂

[Brixcos Graduate in reply to Oldfloss]

Indeed. I'm on heart meds which I guess don't help in this heat. My poor daughter is 29 weeks pregnant so we are a right pair!!

[Oldfloss Administrator Graduate in reply to Brixcos]

Oh goodness! Not ideal...my daughter was born in August...a very hot one...I can empathise with your daughter !