What should you be aware of when you approach the heat of summer and therefore also running training in slightly different climatic conditions. Just as there is good advice and guidelines for winter running, there is of course also when we talk about running in the heat, or warmer conditions.
You may also be going abroad (south) and running, so you can also easily use this guide for optimal preparation.
FACTS ABOUT RUNNING IN THE HEAT
The body reacts differently when you run in warmer conditions. It doesn’t matter if it’s summer in Denmark, or if you’re running in other countries where the heat can be a factor, you need to pay attention to yourself and your body..
It needs extra attention, and it needs you to treat it a little differently.
Your body temperature rises during running in high heat – it’s the heat and its effects that you need to prevent and combat. We give you a guide to some of the most common and EASY precautions when running in the summer heat.
How the body works
Your body works in such a way that it will always protect itself against all odds. It will do everything it can to stay in its comfort zone. That’s how it’s designed. It’s a bit like when you do a hard workout and your body is knocked out, the body prepares itself for the next time. It even increases the limit of its comfort zone (read more about that and recovery here)
But it’s a bit like what happens to your body when you run in the heat. It takes care of itself, and you may find that your body can do less than it can on a regular running day (temperature below 15 degrees). This is simply because the body works on the principle of taking care of itself.
When you run in higher temperatures than you usually do, what happens inside your body is that the temperature rises, your muscles work and need more oxygen, and all of that requires a lot of resources from the body. That’s why you may experience a slight drop in cadence when you run in the heat. It simply has to use its resources differently than it usually does.
Of course, you can easily argue that running in the heat is not quite the same as when you do a hard training session to improve yourself. Because you can’t keep squeezing the lemon. At some point (if you squeeze too much and the heat takes over) it results in dehydration and, in the worst case, heat stroke. The body’s thermostat has some very narrow limits to work within, and it only takes a temperature increase of 2-3 degrees (the starting point is 37 degrees) before it becomes uncomfortable, almost impossible and inhumane to train.
So you should always listen to your body’s signals – don’t play it safe and ignore them. Your body is punishing you, and you don’t want that.
Forget the sun and the sunbed for your run
The best way to get ready for a run in hot weather is to get out of the shade and get going. There’s no point in getting up from your beach towel or your sun lounger and going straight out for a run.
You may have been lying in the sun for 2 hours, baking, and your body is in no way geared up and ready for a run in the heat, where you push it to sweat even more and expose it to even more torment. So make sure to recharge in the shade.
TRICK: Did you know that you excrete salt with your sweat? So make sure to assess your salt balance during hard training sessions. If necessary, add salt minerals to your water, or take one or two salt tablets. If you reduce or process salt tablets, you reduce the risk of cramps, and thereby you also get a better recovery.
You can drown your body – drink plenty before your run
Of course you don’t have to. But it is VERY IMPORTANT that if you plan to run and train on a hot summer day, the starting point in the body’s fluid balance must be in order. You will gain absolutely nothing from running without having filled up on water/fluid beforehand. You sweat extra when it’s hot, and if there is nothing for the body to work with from the start, the journey to discomfort and headaches is a lot shorter. So make sure to drink regularly throughout the day (if you are going to run after work) and finish by drinking a large glass of water 20 minutes before departure. That way your body has something to work with, and you have something to sweat off.
TRICK: Check the color of your urine before your run. If it's clear and transparent, you're where you need to be, if it's very yellow, you're a little dehydrated.
Don’t drown your body – On the run
DYou shouldn’t get hysterical about your fluid intake. If you’ve made sure to fill up well before the trip, you can easily run 35-45-55 minutes without any additional or significant extra fluid intake. However, if you’re going to go beyond the 60 minutes, it’s a good idea to bring extra fluid on the trip in a fluid belt or similar. Or run past water depots along the way.
The body can absorb a maximum of 1.2 liters of fluid per hour, but it is a general rule that you should replenish it for every hour you are out running. The body can easily manage with less, and you naturally also replenish when you get home from the run. This is even more important. Because you can – although you would like to maintain a constant fluid balance during a run on a hot summer day. Even if you drank the 1.2 liters per hour, in most cases you will experience that you lose even more fluid. So do not replenish too much fluid DURING the run, rather replenish plenty of fluid AFTER the run.
Another side effect of taking in too much fluid during your run is that your stomach ends up not being able to absorb it, and you risk experiencing discomfort and gurgling in your stomach.
TRICK: It is scientifically proven that the body can absorb a maximum of 1000-1200 ml of fluid per hour. This should always be your upper limit.
The sun is a killer – use sunscreen
You should do yourself a favor and use sunscreen. There are plenty of good sunscreens for active people. It doesn’t have to be the ultra-greasy kids’ sunscreen, but you should protect your skin from the direct and harmful UV rays. You will avoid burning your skin, and your run will be much more comfortable.
You need to use a generous amount. A good handful, and then massage it into the skin.
TRICK: Around 44% of all Danes get sunburned during the summer. Remember the sunscreen today, so you can still run tomorrow (or the day after tomorrow)
Consider the record – slow down
It is almost scientifically proven that if the temperature just gets above 15-17 degrees, the body’s efficiency starts to decrease. Then it’s summer with lots of heat, so forget about records. Do yourself a favor and accept that your mileage times will be a little slower. It will give you a better workout, and a body that has an easier time recovering afterwards.
TRICK: If you want to cool down body parts (head, neck, etc.) on your run, bring running bottles of water (preferably ice cold, maybe after freezing) or you can also try an ice cold and wet running cap.
After the run – you need to drink plenty of water
When you get home, the magic starts to happen. Or maybe the opposite. But your body works extremely hard during a run in the heat, and as written above, you naturally sweat a lot more when it’s that hot..
But if you can’t compensate for the fluid loss during the run itself (since you lose more than your body can absorb), then when you’re done running, you can do yourself a favor and fill your tank with plenty of water. You’ve sweated a lot after running, and your body will be in a deficit. So fill up with plenty of water. This will give your body something to work with, your recovery will be better, and in most cases you’ll also avoid the headache that a fluid deficit at least causes.
Read 10 quick facts about running and recovery here
TRICK: Stretch out in the shade, and possibly cool your body down with a nice cold (ice-cold) bath afterwards.
Look at the clock. The time can help you
Take a look at the clock before you run. When we have lots of heat and high summer in Denmark, it is not the best decision to run between 12 and 15.00. The sun is highest in the sky during this time, and you can experience unpleasant heat discomfort, which can easily be avoided by moving the training a few hours.
The right shelf in the wardrobe – running clothes are important
It is important that you think about your running clothes in the summer heat. A lot of Danes make the big mistake of putting on too much running clothes when they are going out. What many forget is that the body quickly starts to produce and create lots of heat. This causes the body to heat up very quickly, but if you also have too much (and too heavy) running clothes on, then all the sweat has a hard time getting away and leaving the body and it causes you unnecessary discomfort..
So look for light and comfortable running clothes in your wardrobe. Shorts/short tights and possibly a singlet or a t-shirt.
TRICK: With your running gear, you only work with layer 1 in warm weather. Where you have 3 layers for a winter run, it is advisable to only work with 1 layer for a summer run.
Running abroad – it IS different
Especially if you hit a country with a different humidity, you should be aware of a different reaction from the body. Many times it actually turns out that lower humidity benefits your running. You won’t suffocate in the same way, and you won’t get that suffocating hot feeling at high temperatures (like in Denmark, for example 25 degrees)
Where you need to be careful is if you run in, for example, Thailand in 30-40 degree heat. Then you need to be very careful about protecting yourself from the sun, you need to be very careful about the fluid, and then you might want to cut the length of the run a little.
But if you can get there in the morning before the sun has really set, then it is definitely worth recommending. It is a super cool start to the day with a 5-10 kilometer run along the beach, and then finish it with a jump in the blue wave. Is there a better start to the day? Then you are well-ventilated and completely clear in the head.
TRICK: The body has to function. So if you want to run again tomorrow or the day after tomorrow, think about your body today. ALWAYS listen to your body's signals, you won't get anything out of ignoring them.
Your tricks are worth their weight in gold.
If you have any golden tricks for running in the summer heat, you are more than welcome to post them below. We are happy to help each other, and if you know an easy trick that others can benefit from, I think it will definitely be greatly appreciated.
About the Author:
En passioneret løber der elsker at nørde med både løbesko, og selvfølgelig også alt det fysiologiske omkring det at løbe. Ja, jeg har rigeligt med løbesko, det siger min kone i hvert fald. Men jeg kan altså ikke lade være.....