Pictured: Marathon des Sables within the Sahara desert
With out wishing to jinx it, the UK appears set to get pleasure from an absolute scorcher of a summer season – or a minimum of per week or two – which is at least is deserved after the lengthy, chilly winter we endured. Nevertheless, as anybody who ran the London Marathon this 12 months will inform you, runners aren’t all the time delighted to see the solar together with his hat on, as a result of operating turns into an ideal deal more durable when the mercury rises. And as with the opponents on this 12 months’s London Marathon, generally there’s no selection however to pound the pavement within the warmth – whether or not that’s to maintain up your coaching for a future occasion or since you want the discharge solely a run, even a super-sweaty one, can present.
Luckily there are a number of steps you’ll be able to take to alleviate the issues that may come up when operating via a heatwave. Listed here are some prime ideas for operating within the warmth we acquired from Andy Web page, Pure Sports activities Drugs’s energy and conditioning coach, Jason Taylor, operating coach with we-run.co.uk, and Merrell ambassador Dr Andrew Murray, who has gained races within the Sahara and Gobi deserts.
Alter Your Outfit
This doesn’t simply imply sticking on a pair of sunnies (though that’s a good suggestion). The temptation shall be to put on as little clothes as attainable, so a operating vest is an efficient choice, however bear in mind to account for the dangers of sunburn too and canopy up if want be – particularly whenever you’re going to be out for a future.
“Mild, artificial materials that wick sweat away from the pores and skin’s floor will assist decrease your physique temperature even on the most well liked of days,” says Web page. “Keep away from Lycra and compression clothes as a result of these can impair cooling.”
“It is vitally simple to dehydrate your self by carrying layers which can be too heat,” says Taylor. “Additionally, guarantee your garments don’t chafe – use Vaseline if required. I might advocate a light-weight operating cap. In addition to serving to to shade your face, it will preserve the worst of the warmth away out of your head.”
“I put on white or light-coloured loose-fitting clothes,” says Murray. “I can even put on sunscreen, and a Buff round my wrist to wipe extra sweat away.”
Hydrate, Hydrate, Hydrate
Keep in mind you don’t simply want water – you want electrolytes too.
“Electrolytes are misplaced via sweat in vital quantities and have to be changed,” says Taylor. “Changing electrolytes is crucial to maintain your physique hydrated, improve efficiency and assist forestall muscle cramps.”
Sports activities drinks like Lucozade Sport include electrolytes and you too can use hydration tabs, which dissolve in water to create an electrolyte-rich drink. Nevertheless, don’t simply chug continuously throughout your train – there are dangers to ingesting an excessive amount of water as effectively.
“Consuming an excessive amount of water and diluting your blood can result in hypoglycemia (low blood glucose) and hyponatremia (low sodium) and each are simply as massive a threat to your well being and efficiency as dehydration,” says Web page. “Regular consumption of meals and water on sizzling days, together with utilizing sports activities drinks, is a greater technique than making an attempt to tackle massive portions of water in a short while.”
Steer Clear Of Cramp
“Cramping is usually a by-product of poor hydration and food plan within the first place, so cautious management of those elements shall be key,” says Web page. “Keep hydrated, ideally with a sports activities drink for the sodium, or eat a light-weight meal with water two hours earlier than you practice. These are the best methods for staying away from cramp.”
Look After Your Toes
“Because the temperature will increase, your toes will sweat extra,” says Taylor. “Ensure that your socks match effectively and are in good situation. If want be, tape any sizzling spots or use blister safety similar to Compeed.
“At all times lace the operating shoe from the underside up so it’s cosy, however not so tight it seems like a tourniquet.”
Relaxation And Recuperate
You’ll in all probability wish to bounce straight in a freezing bathe whenever you end your run, however a tepid temperature is the sensible selection.
“After stretching, take a lukewarm bathe to chill your core temperature however watch out to not go too chilly as a result of the shock will cease the physique from cooling and make you shiver, which is able to really increase your physique temperature,” says Web page.