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 time – or at the least every week or two – which is at least is deserved after the lengthy, chilly winter we endured. Nonetheless, as anybody who ran the London Marathon this yr will let you know, runners aren’t all the time delighted to see the solar along with his hat on, as a result of working turns into an amazing deal harder when the mercury rises. And as with the opponents on this yr’s London Marathon, generally there’s no alternative 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.
Fortuitously there are a number of steps you may take to alleviate the issues that may come up when working via a heatwave. Listed below are some prime ideas for working within the warmth we received from Andy Web page, Pure Sports activities Medication’s power and conditioning coach, Jason Taylor, working coach with we-run.co.uk, and Merrell ambassador Dr Andrew Murray, who has received races within the Sahara and Gobi deserts.
Modify Your Outfit
This doesn’t simply imply sticking on a pair of sunnies (though that’s a good suggestion). The temptation can be to put on as little clothes as doable, so a working vest is an effective 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 long term.
“Gentle, artificial materials that wick sweat away from the pores and skin’s floor will assist decrease your physique temperature even on the most popular of days,” says Web page. “Keep away from Lycra and compression clothes as a result of these can impair cooling.”
“It is rather straightforward to dehydrate your self by carrying layers which might be too heat,” says Taylor. “Additionally, guarantee your garments don’t chafe – use Vaseline if required. I’d suggest a light-weight working cap. In addition to serving to to shade your face, this may hold 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
Bear in mind you don’t simply want water – you want electrolytes too.
“Electrolytes are misplaced via sweat in important quantities and should be changed,” says Taylor. “Changing electrolytes is important to maintain your physique hydrated, improve efficiency and assist stop muscle cramps.”
Sports activities drinks like Lucozade Sport include electrolytes and you may as well use hydration tabs, which dissolve in water to create an electrolyte-rich drink. Nonetheless, don’t simply chug continuously throughout your train – there are dangers to consuming an excessive amount of water as effectively.
“Ingesting 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 scorching days, together with utilizing sports activities drinks, is a greater technique than attempting to tackle giant portions of water in a short while.”
Steer Clear Of Cramp
“Cramping is commonly a by-product of poor hydration and food plan within the first place, so cautious management of those components can 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 prepare. These are the simplest 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 scorching spots or use blister safety akin to Compeed.
“All the time lace the working shoe from the underside up so it’s comfortable, however not so tight it looks like a tourniquet.”
Relaxation And Get better
You’ll most likely need to leap straight in a freezing bathe whenever you end your run, however a tepid temperature is the sensible alternative.
“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 can really elevate your physique temperature,” says Web page.