Last updated on June 15th, 2023 at 02:12 PM
As Summer is fast approaching you will have to adapt to training in the heat and humidity, with annoying pests like midges and wasps. It is essential that when exercising you are conscious and educated on the dangers of prolonged sun exposure, including, sunstroke, dehydration and sunburn.
Despite the dangers and annoyances of training in the heat, you don’t want to compromise your progress by avoiding training altogether.
To combat this I have compiled the best tips on staying safe and making the most of your running sessions during summer.
- First and foremost planning your route is a great way to limit direct sun exposure and cool down in shady areas. Forests, parks and wooded areas provide plenty of shade and can actually be a few degrees cooler than running in the sun.
- Remaining hydrated may seem obvious but it’s often neglected. Ensure you begin your run with plenty of supplies and that you leave the house fully hydrated. Continuous drinking of your 2.5 litres of fluid a day, whilst running, should be maintained. Rather than running with multiple water bottles, hydration packs are a great option in warmer weather.
- Run when the weather is coolest, either early in the morning or in the evening as the temperature begins to drop. This will make running that much easier and can become a great routine of getting up early or running after work.
- Wear clothing that is breathable, sweat-wicking and light-weight. In the warmer weather you’ll be more prone to chafing so wearing non-restrictive clothing could save you a lot of pain, partnered with an anti-chafe cream or bar. Make sure to apply sunscreen to all exposed areas.
- Take it easy! Perhaps lay off the goal of beating your PBs and focus on your safety in the sun. Don’t be afraid to take a break and walk or rest in the shade. You can expect to slow down by 30 seconds per mile for every 5-degree interval increase above 15C. So, run at a pace you feel comfortable with and listen to your body.
- Monitor the air quality before heading out for a run. In a heatwave, the air quality can be compromised due to increased pollution and higher levels of ozone. Running in poor air quality can lead to respiratory issues and discomfort. Check your local air quality index (AQI) before your run and avoid running during peak pollution times if possible. If the air quality is poor, consider running indoors on a treadmill or finding alternative workout options to protect your lungs and overall health.
Product recommendations to help keep cool and train well:
LifeJacket Mineral Stick – RRP: £16
Developed and made in Britain, LifeJacket Skin Protection produces a range of high-performance, water-resistant and cruelty-free skin protection products.
This pocket-friendly SPF stick is perfect for those hard-to-reach or often forgotten areas such as lips, scalp, ears, and eyelids!
Run with confidence and easily apply on the go. The lightweight, non-greasy, fragrance-free formula is ideal for those with skin sensitivity.
The 100% mineral formulation uses zinc oxide and titanium dioxide to provide a bulletproof layer of physical protection on the skin’s surface.
Ensure you are protected from head to toe with this nifty pocket-size stick.
BetterYou Magnesium Muscle Spray – RRP: £13.95
Working hard this summer on the track, at the park, in the pool? Magic in a bottle to soothe fatigued muscles through sweltering temperatures and improve rest and recovery.
Not only will magnesium help to reduce tiredness and fatigue but it works hard to improve electrolyte balance, muscle function and regulate body temperature through the challenging heatwave.
Containing a natural blend of magnesium chloride and energising lemon oil, arnica and capsicum, this 100ml spray adds a gentle heat on application to energise the muscles and speed up recovery time.
Ideal for the kit bag, quick and easy to apply.
Enertor Energy Run Socks – RRP: £13.99
For those preferring a barely there feel and low-rise style socks, these are your ultra-light, energy-returning, anti-blister socks.
Enertor treats your feet to a cool, dry, happy step, mile after mile.
Wash with ease and dry in no time!
Boobydoo – Anita Air Control Padded Sports Bra – RRP: £67
Offering outstanding support of up to 78% minimised bounce, the Anita Air Control Padded Sports Bra has air-permeable Delta Pad foam cups, designed exclusively for Anita.
The foam cups have a triangular shape, to allow the side and lower areas of the breast to have full breathability whilst still achieving maximum support.
The cups allow for modest coverage, and temperature-controlling perforated materials.
Three-way under band stretch, along with ergonomically shaped straps that have padding throughout to prevent shoulder and neck pain.
LifeJacket Anti-Chafe Bar – RRP: £13.50 – £16.00
Protect yourself from the increased risk of chafing during hot weather. This heavy-duty anti-chafe balm prevents pain, redness, soreness, blisters, irritation, and rashes caused by chafing. Designed to be warmed in your hands and applied directly to the skin wherever needed. A highly durable balm that works in all weather conditions and is water/sweat resistant and cruelty-free.
Used by top athletes and Olympians who don’t let chafe get in their way.
Upbeat Protein Hydration – RRP: £1.20
Keep the tank topped up this summer with the UK’s first clear whey isolate protein, ready-made drink. 500ml of fruity goodness in Mixed Berry and Zesty Orange flavours. 10g protein, 3000mg BCAA, Vitamin B complex and zero sugar, you will be your most upbeat, hydrated self. Lactose free. Fully recyclable bottle.
And if it’s a pick-me-up you’re after to survive the heatwave slump, Upbeat’s brand new Sour Berry Protein Energy (RRP: £1.99) has you covered. Your ‘grab and go’ protein and caffeine blend – caffeine for that much-needed energy boost, protein for muscle optimisation. A fresh fruity alternative to milk-based shakes, boasting 15g protein, 180mg caffeine, all nine essential amino acids, Vitamin B complex and 4000mg BCAAs.