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How to train in the heat

It’s warm for the UK at the moment and a lot of runners will still want to get out and train! Here’s our top tips for staying as cool as possible and being safe while training in the heat!

  • Drink Lots

It seems so obvious but stay hydrated, we recommend an electrolyte drink before running and bringing water to either carry or hide somewhere along your route if your run is longer than 40 minutes.

  • Run at odd times

It’s cooler in the early mornings and late evenings. Try and avoid running in the middle of the day when it’s really hot!

  • Sleep Well

Sleeping improves our recovery like nothing else and helps our body function properly. This includes thermoregulation and sleeping for at least 8 hours will assist you in keeping cool on your run!

  • Slow Down!!!

Everyone is slower in the heat, it’s ok. Start your run 15s per km (9s per mile) slower than you would on a cooler day. Speed up after 10 or 15 minutes if you’re feeling ok but if you start too fast in the heat, you’ll pay for it!

They are some simple but vital tips to help you train safely and sustainably in the heat! Oh, and remember to wear suncream and a hat! Enjoy your run!

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