Running Hot07 June, 2014 0 comments
TIPS FOR TRAINING IN THE HOT WEATHER
With Summer just around the corner, many of us will already have Autumn race dates set in the diary where training in the warm weather will become inevitable. Whether than be here in the UK, or even if you have a trip abroad planned but still want to train, there are a number of precautions you can take to ensure you still get in that essential training time without allowing the heat to take its toll.
Will Judd, Head Trainer at Explore Raw Bootcamp, which take place throughout the year in Portugal, talks through his top tips for training during the Summer.
1. KEEP HYDRATED
It is extremely important to keep hydrated in the warm weather if you are running. If you are planning on doing any form of exercise in the heat, you must ensure you are drinking regularly throughout the day. Your will inevitably sweat more than normal, so your body needs to have enough fluids to cope with this prior to even starting. Never overload on drinking too much water in one go, as tempting as it may be, as this can be dangerous. Little and often will keep your hydration levels optimised, and your body will be able to adapt better to cope with the heat, resulting in a more effective workout
2. TRAIN IN THE MORNING
Having spent a great deal of time in hot climates I had to find a way to get round the heat, and from my experience, I found that training early morning is the best way to do this. Getting a run or a workout in first thing is great! Not only is it nice and cool, but the exercise will release feel good endorphins that will leave you feeling alert for the rest of the day. You can enjoy the nice weather knowing the hard work is done.
3. STAY IN THE SHADE
Whether I’m outside running, or stationary in one spot, I will always try to conduct any exercise in a shaded area. This will keep direct sunlight out your eyes and avoid those squinty eye headaches. If you are running a route where it is simply impossible to avoid the sunlight, always ensure that you take the basics with you - cap, sunglasses and sun cream!
4. KEEP YOUR HEAD COOL
During my time in the military I have had to train in some pretty remote places, with little or no kit such as shades and caps. I found the most effective way to still optimise any exercise is to simply wet a spare t-shirt or rag and fix it round your head, just above the eyes. This will act as a cooling system and keep a bit of sun out your eyes. Obviously try to avoid using the shirt you're wearing and drinking water, as this will only lead to more sun related problems!
5. WEAR COMFORTABLE CLOTHING
I would always suggest comfortable clothing. Training in the heat will cause you enough problems, so the last thing you need is a chafing issue! Other great things to have are a cooling spray, which you can pick up relatively cheap at chemists and supermarkets. This will cool your face and head down quickly during your water breaks.
6. BE AWARE OF THE WARNING SIGNS
Warm weather does put an added stress on the body, so it is not only important to prepare, but also look out for those important warning signs of when the heat may have taken its toll. If too much blood is taken away from the muscles through the process of cooling, which in turn increases heart rate, the body can be left extremely vulnerable to heat illness.
THINGS TO LOOK OUT FOR
Heat Cramps - Painful muscle contractions occurring mainly in the calves, quadriceps and abdominals
Heat Exhaustion - Raising body temperature. This includes the onset of symptoms such as nausea, vomiting, headache, fainting, dizzy spells, weakness, and clammy skin
Heat Stroke - When the body becomes hot to the touch, but perspiration will be non-existent. If left untreated, heat exhaustion can lead to very serious health issues
Running in different climates and altitudes can do wonders for your training progress, but you really do need to be prepared to really make it count and feel the benefits.