These tips will help you cope with high temperatures and run safely on hot days.
- Run early morning or late evening when it’s cool. You should always avoid the midday sun.
- Make sure you stay well hydrated and not just with water. You’ll lose vital electrolytes in sweat, so replace them with a sports drink.
- Don’t focus about pace when it’s extremely hot. Turn off your pace monitor and concentrate on time and effort instead. Don’t worry if you’re slower than normal, it’s just your body protecting you.
- Wear a white cap and sunglasses to protect you from the sun and try to find shady routes.
- If you’re racing, you may need to change your time target on a hot day. Don’t push it too hard because you may risk hyperthermia.
- Take a drink on your run, even if it’s just a short one – try a camelback or a waist pouch. It’s better to avoid hand held bottles because they affect your running posture.