Running in hot conditions is tough. As temperatures rise, extra stresses are placed upon your body. Without the right strategies to handle the heat, your run or race is likely to turn ugly. Understanding how to safely run to your best amid hot conditions is crucial.
This blog post features 10 essential tips from INOV8 trail running athletes and team members. Much of the advice is perfect for all runners, while some is aimed at those wanting to train or race in a trail event or ultramarathon.
1. Hydrate properly and carry more fluids
“We need to drink more when it’s hot and can quite quickly become dehydrated. Drinking little and often can help minimise the impact of this. Add electrolytes to your drink to help balance out the loss of salt from sweating. When running on a hot day, I carry more fluid than I think I will need – much better to have some left at the end than to cut a glorious run short because you are too dehydrated.” – Anna Hoogkamer
“Plan ahead and try to hydrate yourself better the day before your run. When out running, drink to thirst. I normally have 2 x 500ml bottles of fluids (with electrolytes) in my running pack for a long run. When temperatures increase, I often take another 500ml of water, or plan to refill.” – Kat Townshend
2. Switch to liquid calories
“In super-hot weather it can often be difficult to keep up calorie intake from solid foods, especially during longer runs or races. Instead, plan like a pro and switch to mostly liquid calories such as carbohydrate drinks and gels which are easier to take on.” – Sarah Perry
3. Time your run wisely
“Don’t be a sun worshiper and head out for a run when the day’s temperature is at its peak (usually between 11am - 4pm). Monitor the conditions and, if possible, run when it’s cooler, in the morning or the evening. Bonus – sunrise and sunset photos always get more kudos on Strava / Instagram!" – INOV8 team member
4. Wear cool clothing and use sunscreen
“Although it's tempting to strip off, wearing lightweight and light coloured, cool layers can help protect you from direct sunlight. Sunburn is not in this season, or the next for that matter. INOV8’s Pro Series clothing (Women / Men) features extra ventilation, which I really like.” – Sarah Perry
“Protect your skin from harmful UV rays with sunscreen, preferably the sweat-resistant kind. Apply it generously, especially around the neck, face and ears. I learnt this the hard way, suffering sunstroke following a long run when I was younger. Nowadays, I always slap it on and, if on a super-long run, take extra in my pack.” – INOV8 team member
5. Don't forget your cap
“As well as offering protection from the sun and keeping it out of your eyes, a running cap can also keep you cool. On particularly hot days, I love to dip my cap in every water source I find along my route before popping in back on my head – Bliss!" – Sarah Perry
“As well as wearing a cap, carry a zip lock bag so you can dip it in a stream and pour water over your head.” – Sarah McCormack
6. Ice, ice baby
Consider making an ‘ice bandana’ by placing ice cubes in a bandana, neck gaiter or tube, then wearing it loosely around your neck. This allows the cold to directly target the back of your neck. Replace the ice at aid stations (if possible) during a long-distance race or ultramarathon.” – INOV8 team member
7. Ease the pace
“Slow down, take it easy and enjoy the views. Take breaks every 15-20 mins to drink fluids and minimise stress on the body. Know the symptoms of heat exhaustion and heatstroke. If you feel dizzy, unwell or sick, then stop, find a cool place, rest, drink and assess.” – Mingma Tshering Sherpa
“Know the signs of heat exhaustion. These may include dizziness, nausea, chills or goosebumps despite the heat, headache, excessive fatigue, confusion or disorientation. Don’t push through these.” – INOV8 team member
8. Seek shade
“Plan a route that offers shade from the sun. Parks and areas with lots of trees are ideal. Running on the road can often feel hotter as it radiates heat.” – INOV8 team member
9. Acclimatise to the heat
“Don’t have access to a sauna or a heated gym for specific heat training? Acclimatise in advance for the heat by taking a dip in a hot bath when straight back from a training run. 20 to 40 minutes in a 40C bath for six consecutive days has been shown to lower resting body temperature and improve performance in hot conditions.” – Tom Wood
“Train for the heat - doing some runs or indoor bike rides a few times a week where you wear all your thermal layers to artificially create some ambient heat can be one of the most effective ways to prepare for racing in the heat. It's important to keep the effort level low on these, and you'd be surprised how quickly your heart rate can rise out of zone 2 if you're not careful. I would keep an eye on heart rate during these sessions, and drink plenty of water. The idea is to sweat a fair amount, but to keep the effort level low.” – Sarah McCormack
10. Manage race expectations
“Unless you’re guaranteed hot and exposed race conditions, the chances are you won’t have done any heat training/exposure during your block. In the UK, warm days are sporadic so it’s difficult to plan for. If race day comes and it’s a warm one, tweak your expectations. Start slowly and stay in the race. It’s better move through the pack as others start to struggle in the heat, rather than be one of those struggling.” – Jack Scott
*These 10 tips have been provided to help increase your safety when running in hot weather. However, the risks of running in the heat should never be underestimated. Listen to your body. If you start to feel symptoms of heat exhaustion, stop running immediately, find a cool place and hydrate. Learn more about heat exhaustion and heatstroke.
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