In summer, the impact of heat during training can be disabling. The body has a hard time eliminating excess heat.
Here are 9 tips for running in hot weather:
1. Run early in the morning or in the evening
Obvious advice but more difficult to do : Running in the morning before 8:30 a.m. or in the evening after 8 p.m. remains the simplest and most effective solution for running in better conditions.
2. Plan your way
Plan ahead and think of a route where you can hydrate easily and sprinkle water (fountains etc). Put water on your clothes. Also, consider the possibility of a path partly in the shade. Think about it before you go.
3. Warm up
Beware of the sensation of being already hot (hot muscles). The warm-up will necessarily be shorter, but still, warm up normally. You can also temper your body with a lukewarm shower before you go.
4. Gradually get used to running in the heat
Gradually start your training in the heat. Extend the sessions and the intensity gradually. Your body will gradually get used to the conditions.
5. Hydrate yourself
Perspiration is at its peak. Your body needs water. Hydrate yourself in small sips very regularly. Plan a to get hydratation bag. Choose your drink carefully. Take normal water if you run for less than 1 hour. Take a sugary energy drink if you run for more than 1 hour. Also consider your mineral salt intake if you run for more than 1 hour. Do not wait until you are thirsty to drink.
6. Body equipment
Obviously choose a very light and breathable technical t-shirt. Do not wear clothing that is too close to the body. You need to breathe. You can also opt for a breathable and lightweight cap. It will also help for the sweat in the eyes.
7. Protect your skin from the sun
Think of a sunscreen with a high sun protection. Also think about your eyes with suitable glasses.
8. Do not force
If you feel bad (nausea, headache, dizziness), don't procrastinate: stop. Heat stroke can have real consequences.
9. Do not take a shower too fast
Let the perspiration escape and your body temperature gradually drop. Wait until you stop sweating before taking a shower. Do not take a shower that is too cold (thermal shock).