Summer Training: beating the heat
Among many things 2020 will be known as the year 'normality' was cancelled. But one thing the pandemic won’t stop is the sunshine. Yes, as we emerge slowly from our holes, we’re beginning to realise that summer has indeed arrived (on some days anyway).
There are lots of great things that come with training in the Summer months. Longer days leave little room for time-based excuses and it’s always easier to step out the door when it isn’t cold and wet. It’s not all positive though. Hot weather can often add complications to training routines and some of us long for a bit of drizzle by mid-July.
Exercising in heat puts extra stress on the body, which can lead to complications. Both exercise and air temperature will result in an increase in your core temperature. To help cope with this, we sweat. The evaporation of sweat from our skin helps lower excess body heat, but this can be compromised by humidity.
The body’s ability to make muscles function can me impaired by excessive heat and dehydration. Imagine a car overheating and running out of coolant at the same time. For exercise, this means less duration and less intensity coming from the same amount of effort.
Here are our top tips to give you a sweaty hand in the heat:
When it’s hotter you sweat more and lose more fluids. Make sure you hydrate properly the day before a run and if you are running for more than an hour, to take fluid with you.
Temperatures will generally peak from 12-5pm, so try to avoid these times. My preference is to always get it done early… leaving plenty of time for an evening drink in the garden!
Much like anything, it takes time for your body to get used to something it hasn’t been exposed to for a while. Take your time – it can a couple of weeks to adapt to the heat.
Check the weather, and make sure you are prepared. If something doesn’t feel right, don’t be pressured to carry on. Always listen to your body. We don’t like to admit defeat but sometimes the weather will win.