The summer heat has Europe and the UK firmly in its grip. Summer jogging in temps of over 30 degrees Celsius poses significant challenges, especially for Central European runners who are used to milder summer conditions. Here are a few pointers to keep you trail-blazing through summer despite the heat!
Drier, hotter, sunnier: Climate change is causing longer and longer periods of dry heat throughout summer. This also has an impact on our running training.
If you don’t want to hang up your running shoes in summer, you’ll have to get used to running in the heat. But there are ways and means to reduce the stress caused by heat and cool down while running. Thus without further ado – Here are seven helpful pointers for staying cool when running:
1. The time of day: Morning or evening
When running on hot summer days, the decisive factor is the time of day. Those who like to get up early or run in the evening have a clear advantage. Especially in the morning, it’s often still pleasantly cool, even on the hottest midsummer days. So why not set your alarm for half past five and run before work? That way, you will start the workday with cool thoughts for sure!
On hot summer days, it is recommended to move jogging to the early morning hours or to the evening, when temperatures have not (yet) reached their peak.
If, on the other hand, you like to run in the evening, you should ideally wait for the sun to set. Then the footpaths cool down, a magical running mood sets in, and you can enjoy your evening after a challenging day at the office.
2. Wear the right apparel!
You should choose economical and lightweight clothing if you run in the heat. A tank top and a pair of short running shorts will suffice. You should also opt for fragile functional material when selecting running or compression socks you should also opt for lighter, practical material.
when choosing apparel for summer: Less is more!
It is also important that your running clothing fit loosely. This allows the skin to breathe and guarantees a comfortable feeling. If you go running in direct sunlight, you should also have a brightly coloured outdoor cap as sun protection.
A thin, bright outdoor cap protects your face from sweat and direct sunlight on hot trails.
Tip: If you can’t resist going for a run in the midday heat, you should either wear sunblock or protect your skin from UV radiation with a thin, loose and light-coloured long-sleeved shirt.
3. Nutrition: no heavy foods
On hot days, runners should avoid heavy, high-calorie foods. When running in the morning, it is advisable to postpone breakfast – at least for shorter distances. This way, the organism will not be unnecessarily stressed. However, this is also a question of personal preference and will not “taste” good to everyone. Salads and low-fat dishes that do not drain too much energy from the digestive tract are perfect if you need to eat before exercise.
A fresh green salad is ideal for hot days – not only for athletes!
4. Bring down the volume when it gets too hot
Here, too, the rule stands as follows: less is more. It’s better to shorten your run than to stagger back home or to the office after fifteen ambitious kilometres. Very eager people can also divide their summer training between the cool morning and evening hours, so how about this, for example, Run 5 to 10 kilometres at 6 a.m. and add a short after-work run at 8 p.m.?
Don’t go all out when the sun is really blazing
When running in the heat, it’s better to avoid too much exertion, for example, sprint intervals or strenuous uphill slogs. So in marathon training, it’s better to do the easy 15s than to run fast sprint intervals at temperatures over 30 degrees!
5. Choice of course: shady and damp
Choosing a route that leads through a shady forest, valley, or dam is best in hot weather. A river, stream or lake along the way can provide imminent refreshment if needs be. It also makes sense to note fountains and springs on your urban running map!
A shady forest is more suitable for summer running than a road or trail with direct overhead.
Take a running trail that includes a brook – cooling down your feet will feel like heaven on earth!
6. Hydrate, hydrate, hydrate!
Drink plenty. When it gets really hot, you should drink enough (and more than usual). What goes into the bottle is a matter of taste. Powdered drinks containing electrolytes are particularly suitable for hot days, but a good old apple spritzer – pleasantly chilled – can also be the perfect runner’s choice.
On long trail runs, a lightweight trail running backpack with an integrated hydration bladder should be taken into the equation.
And for those who prefer to run through the city park without a load,: most running shorts and shirts have a small pocket that can hold a coin or a fiver. This way you can afford a can of coke or water from the corner shop if necessary! This brings us to the following and last pointers for runners who worship the sun.
Drink enough! This is vital when running in summer. Ideal if there are fountains along the way.
7. The most important thing when running in summer: pay attention to your body’s signals!
Suppose, despite all precautions, you are exposed to direct sunlight or do your rounds in temperatures of more than 30 degrees. In that case, you need to pay particular attention to your body’s signals. Dizziness and discomfort are indications of overloading – in this case, it is advisable to find a shady spot as soon as possible, lie down for a while and cool down!
Happy running!