Running in high temperatures can pose certain challenges and risks to your health and performance. However, with proper precautions and adjustments to your training routine, you can still exercise safely and effectively. Here are some tips for running training in high temperatures:
Time your runs
Try to schedule your runs during the cooler parts of the day, such as early morning or late evening when temperatures are lower. Avoid running during the peak heat of the day, typically between 10 a.m. and 4 p.m.
Stay hydrated
Proper hydration is crucial when running in high temperatures. Drink plenty of fluids before, during, and after your run to maintain optimal hydration. Consider carrying a water bottle or planning your route near water sources.
Weighing method and fluid balance
How much fluid you need differs per person and per situation. With every training and/or competition, the moisture requirement is different. The intensity of your effort, but also the temperature and humidity cause major differences. You can measure how much fluid you lose. Just before and right after a workout on the stand on the scale without clothing and with an empty bladder and perform the following calculation:
Fluid loss (litres) = weight before (kg) – weight after (kg) + how much drink (litres)
A liter of fluid loss means that you should have drunk a liter. So the importance is to keep weight stable. Only then will you have optimally hydrated
Dress appropriately and protect your skin
Wear lightweight, breathable, and moisture-wicking clothing that allows sweat to evaporate and cool your body. Opt for light-colored clothing that reflects sunlight rather than absorbing heat. Wearing a hat and sunglasses can also provide additional protection. Apply sunscreen with a high SPF to protect your skin from harmful UV rays. Consider using a sweat-resistant sunscreen that won’t easily drip into your eyes. Don’t forget to cover exposed areas, such as your face, neck, arms, and legs.
Seek shade and cool areas
Plan your running route into the forest or where you can find shade, such as tree-lined paths or parks with ample coverage finding shelter from the sun and dispensing humidity . If possible, choose routes near bodies of water or areas with a breeze to help keep you cooler.
Adjust, Adapt and Alternative your training
Running in hot weather can be more demanding on your body. Adjust your pace and expectations accordingly. Start your runs at a slower pace to allow your body to adapt to the heat and prevents you from becoming exhausted too quickly. You can try to gradually increase your pace as the race progresses if you feel comfortable. Is important to listen to your body’s signals to avoid overexertion or heat-related illnesses. If the conditions overstrain your organism, it is worth putting your training schedule aside for a few days and conduct some «conserving» training only. Some very easy jogging early in the morning, for example. High intensity sessions should be left out during that period. Variety in training can stimulates different muscles and thus ans can be executed more flexibly and also in the heat on the bike, aqua jogging or swimming
Alternative forms of training
Alternative forms of training that can complement or replace traditional running, here are some options to consider:
Swimming is a low-impact, full-body workout that provides cardiovascular benefits while being gentle on the joints. It helps improve endurance, strength, and flexibility.
Aqua jogging can be a refreshing and effective form of exercise, providing many of the benefits of traditional running with reduced impact on the body. Aqua jogging elevates the heart rate and provides a cardiovascular workout, improving cardiovascular endurance. The resistance of the water helps engage and strengthen the muscles of the legs, core, and arms. And he also can be used as a form of active recovery from high-impact training or running.
Cycling of mountainbike is another excellent low-impact exercise that targets the lower body muscles while providing a cardiovascular workout.
Incorporating strength training into your routine can improve overall fitness, prevent injuries, and enhance running performance. Focus on exercises that target major muscle groups, such as squats, lunges, deadlifts, and core exercises like planks and bridges.
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