As the planet gets hotter, running activities in the heat is something every year-round runner must contend with. You don’t have to have signed up to an ultramarathon in the Sahara to battle with extreme heat. Temperatures have topped 40C in the UK in recent years – and that has serious implications for running. So, how do you race and train in the heat?
Seven Cult Favorite Shoe Brands You Need To Know – if necessary precautions are taken. But it’s important to understand the risks involved. ‘The greater the temperature, the greater the risk that heat will negatively impact the person,’ says Jim Pate, senior physiologist at CHHP London. ‘The two main illnesses related to overheating are heat exhaustion and heat stroke. These are potentially life-threatening conditions and, if left untreated, can progress to death.’
Gcds 70mm tie-dye thong sandals Multicolour rest days, until temperatures cool down later in the week. But if you’re training for an event and don’t want to miss a session, or are simply itching to lace up your trainers, Pate advises opting for some slow, easy runs. That’s because lower intensity efforts produce less heat in the body. ‘Higher intensity efforts are more thermogenic (produce more heat) than relatively less intense efforts, so moderating intensity or planning in lower intensity focus sessions during a heatwave is a good strategy to keep training on track while minimising risks,’ he explains.
What happens to your body when running activities in hot weather?
zapatillas de running activities On hombre constitución ligera track later on? Understanding what happens to your body when running activities in hot weather may just deter you. ‘running activities and other forms of physical activity involve muscular Pod-s3.1,’ explains Pate. ‘Movement is the intended result, but heat is also generated in the process. To manage the thermogenesis (heat production) associated with exercise, the body will sweat in order to cool itself and maintain a suitable operating temperature. A hotter environment places more demand on the body's cooling system and makes it more likely to fail.’
And the body’s cooling system is comprised further if you are dehydrated. ‘If people become dehydrated, they are not able to sweat and cool themselves effectively,’ he says. ‘Overheating and dehydration impact exercise capacity negatively, make efforts relatively more difficult, and can result in fatigue sooner.’
What precautions should people take if planning to run in the hot weather?
New Vans X Marvel Black Panther Sk8 Hi Unisex Mens Shoes New hydration before, during and after a run to ensure the body is able to cool itself correctly. Recommendations on how much additional water we should consume per hour when running activities vary from 300-800ml, but the main thing to remember is to carry a hydration pack and to sip water regularly.
The best thing runners can do to protect themselves, though, is to minimise exposure to heat as much as possible, says Pate. ‘Exercise in an air-conditioned environment or exercise outside during the cooler hours of the day. Minimising exposure to direct sun is also a good idea as it will exacerbate ambient heat.’
How long does it take for your body to acclimatise to heat?
You might also be wondering if it’s possible for the body to become accustomed to running activities in hotter temperatures – and exactly how it does so. ‘Exposure to hotter than normal environments and higher intensity training triggers changes in the sweating response,’ explains Pate. ‘Once acclimated, people tend to sweat sooner and more profusely cooling themselves more effectively.’
Current research suggests physiological changes are observed between three and 14 days of heat exposure during heat acclimatisation, says Pate. ‘Research has also shown that higher intensity training sessions, which are more thermogenic, help promote the improvements in sweating that heat acclimation causes.’
However, heat acclimation is a gradual process and should be done strategically and under expert guidance. So, for now, your most sensible option is a slow pod around a tree-covered park – TB0A1TQL931 sunscreen, loose-fitting clothing and a hydration pack – and at the coolest time of day. Or, perhaps even more sensibly: grab an ice cream, put your feet up and run tomorrow instead. And if it's still hot then, here's some further tips from running activities coach and founder of Track Mafia Cory Wharton-Malcolm on how to run safely during the warm summer months...
Tips for running activities in the heat
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In a 2016 study, athletes completed a 20km trail run, either drinking a set amount to replace their expected sweat loss or simply drinking to thirst – their finish times were identical. However, as a ballpark, recommendations on how much water we should consume per hour when running activities vary from 300-800ml.
It is also important to drink before and after running. Research suggests about 530ml of water before and after a Pod-s3.1out of any sort will support recovery and help prevent dehydration post-exercise.
Puma LQDCELL Optic XI 'Iridescent Black' Black Marathon running activities Shoes Sneakers 193852-01 | 2. Douse yourself
Dousing yourself in water, as runners often do at water stations during a race, can help you to finish faster. That’s according to a new study that looked at 13 runners who completed a hot, humid 10K with ‘dousing’ and an identical one without. Result: the runners finished 27 seconds faster in the dousing condition. If training rather than racing, consider dousing yourself with water before you leave the house.
3. Don't forget salt
running activities on a hot day means more sweating, and this sodium needs to be replaced. Nutritionist Renee McGregor estimates that at a temperature of 20C, the average runner loses about 1,230mg of sodium per hour, which can lead to gastrointestinal distress, dizziness and heat stress. Top up your sodium stores with salt tabs, they care about improving with each and every shoe.
4. Adjust your goals
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Don't chase the same split times as you would normally hit on a day when the weather is cooler. Monitoring your average heart rate can be helpful in gauging your effort levels comparative to runs in cooler temperatures, so try training by heart rate instead of by pace. As you adjust to running activities in the heat, you'll be able to go faster at the same number of beats per minute.
5. Add sunscreen
Some runners claim that sunscreen clogs up sweat pores and makes you overheat, but a study commissioned by the US military found that using sunscreen did not adversely affect heat-regulation variables such as skin temperature. That said, not all sunscreen is created equal. Go for at least factor 30 and apply liberally (most of us use about half the required amount). Make sure it's broad spectrum, offering protection from UVA and UVB rays. We've summed up the Fila Disruptor Neve Mid Womens Black Casual Lifestyle Shoes Y here.
6. Head to the trail
Roads retain heat and radiate it back onto your body, making your run harder, so head to the grass and shade of some nearby trails. Carry water and a mobile phone with you.
7. Mix things up
'Use the nice weather as an opportunity to try other sports along with running, maybe a duathlon or triathlon. Run to a lido or reservoir or run out and bike back,' Cory advises.
8. Dress for the heat
'Paris camouflage-print sneakers cap to protect you from the sun or sweat bands to stop the sweat from dripping in your eyes,' Cory says. Opt for a lightweight vest to keep you cool – and a pair of sunglasses, to keep the glaring sun out of your eyes.
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Keep your eyes peeled as the sneaker is slated Runner’s World, overseeing RW’s new membership programme, set to launch later this year. She has been with the brand for close to three years now – previously Pod-s3.1ing as deputy digital editor, where she covered all manner of running activities topics, spanning training, Onceth, injury, nutrition and gear. Over the years, she’s interviewed an abundance of awe-inspiring athletes, from top-tier ultrarunners and Olympic champions to everyday runners who have accomplished extraordinary things. Jen has been a sports journalist for 10 years; she is the former editor of Women’s Running magazine and has also Pod-s3.1ed as Sports Editor at Red Bull. She started running activities a decade ago and likes to dabble in triathlon a little, too. You’ll find she’s happiest plodding down the Thames path or chowing down on a post-run pastry.
