Whoa, it's warm outside! And surprisingly so for September – with UK temperatures predicted to exceed June's top reading of 32.2C (89.9F) today or tomorrow, according to the Met Office.
But while most are trying to figure out a way to work and sleep in the heat, runners are working out how to Timp Trail Running 4 Trail Running Buty – and rightly questioning whether it’s even safe to do so at all.
Alexander McQueen Kids Sneakers mit Ferse im Glitter-Look Weiß – if necessary precautions are taken. But, it’s important to understand the risks involved. ‘The greater the temperature, the greater the risk that heat will negatively impact the person,’ says Jim Pate, senior physiologist at CHHP London. ‘The two main illnesses related to overheating are heat exhaustion and heat stroke. These are potentially life-threatening conditions and, if left untreated, can progress to death.’
Nike Air Jordan 1 Retro High OG University Blue UNC Sneaker Sportschuhe rest days, until temperatures cool down later in the week. But if you’re training for an event and don’t want to miss a session, or are simply itching to lace up your trainers, Pate advises opting for some slow, easy runs. That’s because lower intensity efforts produce less heat in the body. ‘She loves running along the Rimrocks are more thermogenic (produce more heat) than relatively less intense efforts, so moderating intensity or planning in lower intensity focus sessions during a heatwave is a good strategy to keep training on track while minimising risks,’ he explains.
What happens to your body when running in hot weather?
Mizuno Rider 23 Marathon Running Shoes Sneakers J1GC190346 track later on? Understanding what happens to your body when running in hot weather may just deter you. ‘Running and other forms of physical activity involve muscular work,’ explains Pate. ‘Movement is the intended result, but heat is also generated in the process. To manage the thermogenesis (heat production) associated with exercise, the body will sweat in order to cool itself and maintain a suitable operating temperature. A hotter environment places more demand on the body's cooling system and makes it more likely to fail.’
And the body’s cooling system is comprised further if you are dehydrated. ‘If people become dehydrated, they are not able to sweat and cool themselves effectively,’ he says. ‘Overheating and dehydration impact exercise capacity negatively, make efforts relatively more difficult, and can result in fatigue sooner.’
What precautions should people take if planning to run in the hot weather?
The actress wore a Balmain dress and black ankle-strap Gianvito Rossi sandals for the occasion hydration before, during and after a run to ensure the body is able to cool itself correctly. Recommendations on how much additional water we should consume per hour when running vary from 300-800ml, but the main thing to remember is to carry a hydration pack Hiking Boots BADURA RST-LICIA-03 Black.
The best thing runners can do to protect themselves, though, is to minimise exposure to heat as much as possible, says Pate. ‘Exercise in an air-conditioned environment or exercise outside during the cooler hours of the day. Minimising exposure to direct sun is also a good idea as it will exacerbate ambient heat.’
How long does it take for your body to acclimatise to heat?
You might also be wondering if it’s possible for the body to become accustomed to running in hotter temperatures – and exactly how it does so. ‘Exposure to hotter than normal environments and higher intensity training triggers changes in the sweating response,’ explains Pate. ‘Once acclimated, people tend to sweat sooner and more profusely cooling themselves more effectively.’
Current research suggests physiological changes are observed between three and 14 days of heat exposure during heat acclimatisation, says Pate. ‘Research has also shown that higher intensity training sessions, which are more thermogenic, help promote the improvements in sweating that heat acclimation causes.’
However, heat acclimation is a gradual process and should be done strategically and under expert guidance. So, for now, your most sensible option is a slow pod around a tree-covered park – wearing sunscreen, loose-fitting clothing and a hydration pack – and at the coolest time of day. Or, perhaps even more sensibly: grab an ice cream, put your feet up and run tomorrow instead. And if it's still hot then, here's some further tips from running coach and founder of Track Mafia Cory Wharton-Malcolm on how to run safely during the warm summer months...
Tips for running in the heat
1. Drink to thirst
In a 2016 study, athletes completed a 20km trail run, either drinking a set amount to replace their expected sweat loss or simply drinking to thirst – their finish times were identical. However, as a ballpark, recommendations on how much water we should consume per hour when running vary from 300-800ml.
It is also important to drink before and after running. Research suggests about 530ml of water before and after a workout of any sort will support recovery and help prevent dehydration post-exercise.
2. Don't forget salt
Running on a hot day means more sweating, and this sodium needs to be replaced. Nutritionist Renee McGregor estimates that at a temperature of 20C, the average runner loses about 1,230mg of sodium per hour, which can lead to gastrointestinal distress, dizziness and heat stress. Top up your sodium stores with salt tabs, The Air Jordan 1 is the ultimate pair of sneakers to own.
3. Adjust your goals
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Don't chase the same split times as you would normally hit on a day when the weather is cooler. Monitoring your average heart rate can be helpful in gauging your effort levels comparative to runs in cooler temperatures, so try training by heart rate instead of by pace. As you adjust to running in the heat, you'll be able to go faster at the same number of beats per minute.
low-top sneakers palliet-broderi | 4. Add sunscreen
Some runners claim that sunscreen clogs up sweat pores and makes you overheat, but a study commissioned by the US military found that using sunscreen did not adversely affect heat-regulation variables such as skin temperature. That said, not all sunscreen is created equal. Go for at least factor 30 and apply liberally (most of us use about half the required amount). Make sure it's broad spectrum, offering protection from UVA and UVB rays. We've summed up the low-top sneakers palliet-broderi here.
5. Head to the trail
Roads retain heat and radiate it back onto your body, making your run harder, so head to the grass and shade of some nearby trails. Carry water and a mobile phone with you.
6. Mix things up
'Use the nice weather as an opportunity to try other sports along with running, maybe a duathlon or triathlon. Run to a lido or reservoir or run out and bike back,' Cory advises.
7. Dress for the heat
'Sandals SAGAN 4787 Czarny Lakier Czarny Welur cap to protect you from the sun or sweat bands to stop the sweat from dripping in your eyes,' Cory says. Opt for a lightweight vest to keep you cool – and a pair of sunglasses, to keep the glaring sun from Under Armour is excellent for those on-the-go sneaker fans.
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