Beat the Heat: 10 Essential Tips for Safe and Effective Summer Running

As summer approaches and we see rising temperatures, it’s important to be aware our bodies perform differently in different temperatures, with changing physiological factors being key. Below are some useful tips and thoughts to keep you running safely and performing at your best.

1. Increased Heart Rate - Running in higher temperatures causes your heart to work harder to pump blood to your skin for cooling and to your muscles for exercise. This increased cardiovascular demand can lead to a higher heart rate even at a lower intensity, making your run feel more challenging.

2. Hydration - staying hydrated is crucial when running in warmer weather. Your body loses more fluids through sweat, so make sure to drink water before, during and after your run. Without adequate hydration, this can quickly lead to dehydration which impairs performance, reduces blood volume and can cause dizziness, fatigue and cramps.

3. Electrolytes - Sweating also results in the loss of essential electrolytes such as sodium, potassium, and magnesium. These electrolytes are crucial for muscle function and nerve signalling. An imbalance can lead to muscle cramps, weakness and even more severe conditions like hyponatremia (low blood sodium levels). Supplementing with electrolytes can help combat this and they’re easily sourced from a local health shop or online.

4. Elevated Body Temperature - As you run your core body temperature rises. In warmer weather, your body has to work harder to dissipate this heat through sweating and blood circulation to the skin. This can lead to an elevated core temperature, increasing the risk of heat exhaustion or heat stroke if not managed properly.

5. Dress Smart – Don’t worry, we mean intelligent smart, not suit and tie smart. Choose lightweight, breathable clothing that wicks away sweat and keeps you cool. Opt for light-colored outfits to reflect the sun's rays and don't forget to wear a hat and UV-protective sunglasses to shield yourself from the sun.

6. Reduced Performance - The combined effects of increased cardiovascular strain, elevated body temperature, dehydration and electrolyte imbalance can significantly reduce your running performance. You might find it harder to maintain your usual pace or distance and your perceived effort will likely be higher.

7. Adjust Your Pace - Running in high temperatures can be more taxing on your body. Don’t be afraid to slow down and adjust your pace to match the conditions. Incorporate walking intervals if needed and focus on maintaining a steady, comfortable effort rather than hitting a specific time or distance goal.

8. Listen to Your Body - Pay attention to how your body feels during your run. Symptoms like dizziness, headache, muscle cramps, or nausea can be signs of heat exhaustion. If you experience any of these, stop running immediately, find a shaded area, and hydrate. It's crucial to prioritise your health over pushing through the discomfort.

9. Time Your Runs Wisely - Avoid running during peak sun hours, typically between 10 a.m. and 4 p.m. Instead, schedule your runs for early mornings or late evenings when temperatures are cooler. This reduces the risk of heat-related illnesses and makes your run more comfortable.

10. Impaired Cognitive Function - Heat stress can affect your cognitive functions, making it harder to concentrate and increasing the risk of poor decision-making during your run. This can be particularly dangerous in terms of navigating routes and recognising symptoms of heat-related illnesses.

If you're looking for personalised guidance or more tips to optimise your summer running routine, feel free to get in touch. Our team of experts is here to help you achieve your fitness goals while staying safe and healthy all season long.