10 Tips for Summer Running

Take time to adapt

That first run in the summer heat might have you thinking that you can’t do this but don’t despair! The body is a fantastic machine but it needs time to adjust to the hot summer weather. Give your body a couple of weeks to acclimatise, start small and gradually increase the intensity and duration of your runs. As your body adapts it will get better at cooling itself by becoming more efficient at increasing sweat rate, decreasing heart rate, and reducing core body temperature.

This is not the time to build stamina

There is a reason why most marathons are at the end of a winter season, who wants to do their long training runs in the heat of the summer? Well, some of you have post summer marathons, and you are already doing well with your preparation! For the rest of you, enjoy running shorter distances in the summer therefore staying less exposed to the harsh summer conditions. If you like doing half marathon and full marathons then save the build up to these distances until September. Maybe 10K runs should be your maximum for July and August. Don’t concern yourself with the pace on your runs and run by effort instead.

Shade and the hills

Find areas of shade, and avoid asphalt which can radiate the heat back to your body. Take to the hills and the woods if possible and enjoy running off road.  If you can only run in the city then find tree lined streets or run near rivers, lochs (these are called lakes outside of Scotland) and oceans which usually create slightly cooler, breezier conditions, but not always, so be careful. The beach front at Barcelona for example is very exposed to the sun and very busy in the summer. Another handy tactic is to avoid out and back routes. If possible run loops around where you live or where you have parked the car, so that you are not stranded 8K away if you start to encounter issues with the heat.

Early morning training

Train early when the temperature is at its lowest and the sun it’s weakest. You might not be a morning person but you will find it much easier to wake early in the bright summer mornings than the dark winter mornings, and the sunrises will be worth it! Try our 07:15 Running Intervals class and get in a great training session before the weather gets too hot.

Hydration 

Running in the heat can lead to dizziness, fatigue, and disorientation. Stay hydrated throughout the whole day and start your run well hydrated. Think about carrying water or a sports drink during your runs and ensure you replace lost fluids as quickly as possible after exercise.

Clothing

Wear light colours that reflect the heat rather than dark colours that absorb it. Avoid sweat soaking cotton clothes and opt for moisture wicking synthetic fibres. Tight clothing might not allow a breeze to get through, so maybe consider slightly baggier attire. A headband can be a good idea to avoid sweat and sunscreen running into your eyes. You lose most of your heat from your head, and in the summer you do want to lose heat, therefore if you are wearing a cap, and you don't have a bald spot to protect, then a visor or a meshy cap may be best.

Don’t have high expectations and slow it down

It can be frustrating to see your paces and targets slow in the summer months but its the same for everyone and your training in the summer is preparing you to run well in the cooler months. You can still run fast in a short interval session but don't be looking to achieve your personal best time. I will always adjust targets in the summer and not look to push you for the improvements that we achieve in the winter months. 

Pre cooling and post cooling

It has been proven that by lowering your body temperature in the hour before you run, can slow the rate at which your core temperature rises when you do then run in the heat. Experiment hydrating with cold beverages (not beer!) and sitting in an air conditioned room before a run.

After your run lower your body temperature by taking a cool shower, having a dip in the ocean, sipping a cool drink or getting some fresh air.

Mix your training up

Don’t only run. Try Strength & Conditioning sessions which can be done in shaded parks or in your air conditioned living room. Try our 19:30 Strength & Conditioning class under the trees in Ciutadella Park.

Protect your skin

Cover all exposed skin with sweat and water resistant sunscreen. Don't forget the back of your knees and your ears!