Running in hot weather

AntiVirus

I'm heading off on a 2 week holiday tomorrow and would like to do some running while I'm away. I was thinking of doing some easy 5km runs in the mornings when the temperature is only 25/26C degrees. I've never run in hot conditions so I'm not to sure what to expect, do you have any tips or would I be better off just sticking to swimming for my CV exercise?

Thanks

mark_jmc

hi,
ive run a few marathons in 30c+ temps,
my advice on running in hot weather is slow down, drink more & wear sun tan lotion!
enjoy

AntiVirus

Did you do any heat training or did you find it relatively easy running in 30C+

I think I should be ok with short 5km runs in the morning.

mark_jmc

didn't do any specific hot weather training- it just happened that those 2 marathons took place on very hot days in the cities (Stockholm & dusseldorf)

l slowed my pace to allow for the heat & found it relatively easy- however my friend suffered badly

5k runs will be fine just be careful with hydration & don,t overdo it

huskerdu

I suffer badly in the heat ( pale skin that burns when looking at holiday brochures).

I have run in hot conditions. The simple advice above is best.

• Run slower than usual
• Seek out the shade
• Wear sun screen
• Drink water when you need it while running
• Drink plenty of water the night before, and keep a glass of water beside the bed to have a drink, if you wake up at night.

Listen to your body, and see hoe you get on.

I was pleasantly surprised how well I got on.

AntiVirus

Excellent, thanks for the tips!

I'm going to take it nice and easy and just enjoy the short runs, if I feel any way uncomfortable I'll stop and stick with swimming.

RoverHogan

AntiVirus wrote: »

Excellent, thanks for the tips!

I'm going to take it nice and easy and just enjoy the short runs, if I feel any way uncomfortable I'll stop and stick with swimming.

Depending on where you are going, watch out for the mozzies early in the morning! They particularly like ankles!

ecoli

Run early or late preferably before or after the sun has gone down. Never run between 11-4. 5k should be grand I managed a race in Spain @ 9 am without too much difficulty and I am not one who spends alot of time in warm weather climates

trihead

agree with all the above suggestions.

Wear a hat also and sun glasses are good too if its very sunny/bright.

trihead

rom

I found running in the evening before dinner was best as if its Spain you can eat late anyways. http://www.gmap-pedometer.com/ and an out and back route is probably best than a loop as getting lost is no fun

robinph

Run in any bit of shade you can find.

I even found myself taking the long way round in races in Ireland before just to run on the opposite side of the road and get a minutes relief from blazing sun on that day.

AntiVirus

Thanks everyone for all your advice and tips. Just packed my garmin watch so I'm ready to go now!

Krusty_Clown

Carry water with you, and aim to drink a small bottle every half hour. Bring money so you can pick up more water. Know where you're going and how to get back. When you're dehydrated you make poor judgement calls. Look out for snakes.

AntiVirus

Just back from my holidays and thought I'd post a quick update on how I got on. I got up and head out at 10am, the temperature was 25C and no wind. I set out slow and found the run surprisingly easy. Once I hit the 3km mark on my Garmin I turned around and head back. I was pretty hot and sweaty but a lovely cool shower by the pool and then a little swim was a perfect way to cool down.

I actual looked forward to going out for all my runs, the pool was brilliant for cooling down

Thanks for all the advice and replies everyone!