Nobody Wants to Feel Like a Pop Tart in a Toaster right?

This sun we are having does wonders for us; getting us outside more, walking cycling and playing, which is brilliant but one thing that some people don’t consider is the sun and heat when it comes to running.

We all know black makes you look slimmer but damn does it soak up that sun too. I keep seeing runners out in this sun wearing black leggings, a black top and baseball cap.

Last year I got caught short in the heat whilst training for the Gower Ultra Marathon, ended up with a call to the better half to come collect me as I could feel the heat taking its toll. Nobody wants heat exhaustion or worst heat stroke, trust me.

So I want to give some tips on how to make your run go as smooth as possible

#1 – pick your time wisely; the sun is at its hottest (or rather the warmest part of the day) around 3pm, with the heat building up in the hours prior and slowly dropping after. Try to run early in the morning or in the evening when it’s a bit cooler, to avoid the heat causing and issues. Nobody likes to see their run time increase

#2 – Water. It goes without saying that you need to be hydrated, downing a pint of water before a run doesn’t work well. Pee stops, stitches and that sloshing feeling aren’t great. Try to take on plenty of fluids (not lager) prior to going and take water with you if you’re going to be out for a while running.

#3 – Dress to shine! Dark clothes ABSORB the heat so ditch them for some nice white clothing, even down to your peak cap. The white reflects the heat and in doing so keeps you from cooking like a pop tart in a toaster.

#4 – Adjust your pace. Don’t aim to beat a PB on hot days, you will be slower most the time as the heat makes exercise harder on the body. That doesn’t mean you aren’t benefitting from the run though. By adjusting your pace, you will reduce the risk of overheating too which is a run killer, a core temp change as little as 4deg C can lead to heat exhaustion.

GI Joe writes for Llanelli Online.

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