Elite athletes won’t be trying to break any records on super hot days and nor should recreational runners – in fact, medical experts advise runners to reduce their pace on hot days.
Whether you’re preparing for an event in the summer or training during the hotter months, you should always be prepared when running in warm temperatures, says Charles Pedlar, Professor of Applied Sport and Exercise Science at St Mary’s University, and co-organiser of Marathon Medicine.
Here are four tips to help you to run safely in hot weather.
When running in warm conditions, you’ll want to wear light-coloured clothes that don’t absorb heat from the sun.
Charles also advises runners to wear lightweight, breathable fabrics, with lots of holes in them, to maximise airflow over the skin and avoid trapping sweat and heat close to the body.
A thin white racing cap is a good idea too, he says, as it’ll squash your hair down so it’s less insulating and will keep the sun off your face, which will further reduce the effects of the heat.
Listen to your body and if you’re feeling thirsty or sweating a lot, drink more to stay well hydrated, but don’t overdo it, as taking on too much water can be harmful.
Electrolyte drinks are a good way to take fluids on board efficiently on a hot day, but if you’re using them in an event, make sure you’ve tried them before in training.
Be alert for any early signs of heat illness, such as headaches, not sweating, and feeling confused or cold.
If you have any of these symptoms, slow down or walk to a cool place and get help, or if you’re participating in an event, to the nearest First Aid Station along the course.
Factor in heat training for spring events
“For an autumn event, runners will have trained throughout summer and be well acclimatised to running in heat, but if you want to be prepared to participate on a hot day in April, then applying some kind of heat training in the winter would be helpful.” says Charles, adding that it’s very easy to generate a warm and sweaty environment at your local gym.
“Recreational runners won’t have access to heat chambers as athletes training at institutions such as Loughborough do, but if you train indoors on a treadmill, you can provide plenty of heat stress for your body,” says Charles, especially if you don’t have any fans on and wear long sleeves and perhaps even a hat and gloves.
Taking part in a wheelchair?
Here are three top tips for pushing a wheelchair in the heat from competitive wheelchair racer and holder of seven Ultra and Marathon World Records, Claudia Burrough.
Take ice packs
“A lot of people struggle with temperature regulation, though it will depend on their reasons for being in a wheelchair,” says Claudia.
“I carry disposable ice packs with me when I’m racing or training in the heat, so I can just snap them and put them in my buff, which I wear around my neck, to make sure I don’t overheat.”
Consider using a hydration backpack
“You can’t push if you’re holding a water bottle or a cup given to you on the side of the road in an event, so I like to use a hydration backpack to make sure I’m taking on enough water,” says Claudia.
“They also don’t restrict your movement, unlike some of the running water bottles that strap over your chest.”
Gels are also good for replacing electrolytes when it’s hot, she says, just make sure you practise opening them with wheelchair gloves on before you use them in an event.
Practise taking off layers
“Layering is a challenge when pushing in the heat. You don’t want to sweat too much and lose fluids, but also taking off layers is going to slow you down in an event,” says Claudia.
Again, it’s a good idea to practise wearing different layer combinations, and taking off these layers on training days, so you’ll know what you’re doing on Event Day.
Written by Sam Haddad. Sam is a freelance journalist based in Brighton, she's been writing about sport and the outdoors for more than 20 years.