Running in the Heat: Essential tips to prevent a collapse

Is your battery empty?

The sometimes tropical climate in the summer months affects runners’ motivation and circulation. Here’s how to get going and stay healthy.

It’s midsummer again, and the heat can make even the simplest activities feel like a challenge. As temperatures soar, many amateur runners face a motivation slump, struggling with sweltering heat, ozone pollution, and pollen that can impact performance and increase the risk of injury, including sunburn. If you’re feeling the effects of summer’s intensity, here are seven tips to help you stay energized and comfortable while running in the heat:

1. Choose the Right Gear In the summer, it’s crucial to wear light, breathable clothing. Protect your skin from sunburn with a high SPF, sweat-resistant sunscreen, sunglasses, and a hat. Remember that UV radiation increases by 4% every 300 meters of altitude, so if you’re running in the mountains, be extra cautious. To prevent chafing, apply Vaseline to sensitive areas like under your arms and in your groin.

2. Stay Hydrated Proper hydration is key, especially when exercising in the heat. Start your run well-hydrated and carry an isotonic drink to replenish fluids, vitamins, and minerals. Avoid diuretics like coffee, black tea, and cola before your workout. Aim to drink regularly throughout your run to keep your body hydrated.

3. Eat Right Before Your Run Even if you’re not hungry, don’t skip your pre-run meal. To maintain muscle and energy, focus on light, vitamin-rich foods with wholesome carbohydrates and minimal animal fats. Whole grains, fruits (like bananas and melons), vegetables, and vegetable soups (such as gazpacho) are ideal. Eat your last meal about three hours before your run, and consider adding a pinch of salt to replenish lost minerals.

4. Run During Cooler Times Take advantage of the cooler parts of the day for your runs. Early mornings and late evenings are preferable to avoid peak temperatures and high ozone levels. If you must run at midday, consider moving your workout indoors on a treadmill.

5. Use a Heart Rate Monitor A heart rate monitor can help you adjust your pace according to the heat. Since your circulatory system works harder in hot conditions, monitoring your heart rate will help you stay within safe limits. Many heart rate monitors also track other health metrics, giving you valuable insights.

6. Get a Medical Check-Up If you’re returning to training after a break or starting a new program, a medical check-up is essential. Discuss your fitness plans with your doctor to ensure you’re in good health and to tailor your training to your physical condition.

7. Refuel After Your Run Post-run nutrition is as important as pre-run meals. Eating carbohydrate and protein-rich foods after your workout helps replenish glycogen stores, repair muscles, and promote recovery. Skipping this meal can reduce the effectiveness of your training, so make sure to refuel properly.

By following these tips, you can maintain your fitness routine throughout the summer while staying cool and energized.