My goodness, it’s hot! It was the hottest July day in the UK on Thursday, and I had a run scheduled for the evening, though with temperatures still in the high twenties, I changed my mind. I debated with myself as I’m training for a half marathon – which is worse, skipping the run, or subjecting myself to the heat – and in the end I thought I’d write about keeping cool on the run I wasn’t on!
I love running in the sunshine. I love the beautiful blue skies, long summer evenings, and all the flowers and wildlife that line the routes whether trail or road. All the great psychological reasons for being outside, like the fresh air and ditching the sofa for an hour or so, seem even more intense when the sun is shining.
There are ways to keep your cool though, and I’m working on them in case my big race is a scorcher. Staying hydrated is key to getting round and to make sure it’s still fun. Obviously, you sweat more when it’s warmer, so adjust your fluid intake before and after your run, as well as ensuring you have enough water with you. I carry a hand-held bottle, though I know there are hydration packs available and I plan to look into something like that. I’ll let you know how I get on!
I have been trying to do more in the warmer weather. I love the warmth but less so when I actually need to do something beyond lie by a pool with a glass of something cold! That said, there’s a good chance that my half marathon on 1st September will be warm so I want to make sure I’m acclimatised. That means getting out even on the hot days, but taking it a bit easier, not pushing myself, and staying hydrated.
Of course, it’s not as simple as taking on more water. Staying hydrated is a balance of water and salts, and sipping liquids as you go is a much better option than downing a lot in one go.
Think about what you wear when it’s hot. Synthetic fabrics are a good choice, provided that they’re designed for activity; the material will be developed to wick away sweat, and they will also generally offer protection from the sun. Your automatic reaction might be to wear as little as possible but that won’t necessarily be the coolest option. I never considered myself to be a morning person but getting up and out before everyone else is up is a wonderful time to go running, and it does mean the temperature is lower, too.
My other obvious tip is to pick a shady route. It’s amazing the difference in temperature just being out of the sun can make. Take a trail through woodland (I love hearing the wind in the trees anyway) or, if you’re running on roads, just crossing the other side of the street to be in the shadow of buildings can make a big difference.
And finally, like Baz Luhrmann says, “Don’t forget the sunscreen!”
The Ro Show 
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