How to adapt your training in high heat

Summer is a great time to train because the days are longer and because it is also a holiday period. There is more time and opportunities to go running, alone or with friends or family, and it is also often an opportunity to discover new places. But be careful: summer also means very hot and very sunny days. There are therefore precautions to take before going running, especially if the day is going to be very hot and under a bright sun.

Here is a list of tips to help you manage the heat during a summer running outing:

1. Drink a very cold drink just before running

Before going for a run, you can drink a very cold drink with ice or in the form of a very liquid sorbet. This will allow you to hydrate yourself and above all to enjoy a little cold just before going out for a run and starting your session.

2. Avoid the heat peak during the day

The best time to go out in the middle of summer is still early in the morning. After a whole night, the temperature normally drops to its lowest point just before sunrise. Going out at dawn can also be an opportunity to witness a beautiful sunrise, even if waking up early doesn't really mean going out on vacation. In any case, you should try to go out in the morning at least before 10am at the latest and in the evening after 8pm to avoid the hottest hours of the day.

3. Limit the duration of outings

Another option is to simply limit the duration of your runs a bit. You can easily shorten a session by 10 or 20 minutes from the initial planned duration without losing the benefit of the session. For example, run for 40 minutes instead of 50 minutes, or 50 minutes instead of an hour.

4. Drink (even more) with electrolytes

Plan ahead in terms of hydration. Bring two bottles or two flasks rather than just one. When it's hot, sweating plays its role of regulating body temperature perfectly. You will therefore naturally sweat much more than usual and you will have to replace the water lost through sweating by drinking regularly and more than usual. Also drink drinks with electrolytes because when we sweat, we not only lose water but also electrolytes such as sodium, calcium, potassium, magnesium that we need to be able to replace. Identify possible (drinkable) water points along your route to refill your bottles or flasks if necessary.

5. Protect the head, neck, forearms

In summer, it is essential to protect yourself from the sun's rays. However, when we run in very hot weather, we try to wear the lightest and most minimalist clothing possible (short-sleeved T-shirt or tank top, short and light shorts, etc.). So pay attention to the areas of our body and skin that remain exposed to the sun, such as the head, neck or forearms. Ideally, and on very sunny days, we should protect these areas with a suitable cap, for example with a fabric covering the neck or light sleeves on the forearms. The minimum recommended is to wear a cap with a visor.

6. Protect your skin and eyes

If there are still areas of skin exposed to the sun's rays, it is wise to apply sunscreen before going for a run, especially on the back of your neck, forearms or entire arms. Wearing sunglasses is also highly recommended. There are very lightweight sunglasses models specifically designed for running that will protect you without being bulky or annoying during the run.

7. Wear ultra-light running clothes

Of course, on hot days, opt for your lightest and most breathable running clothing. There are technical fabrics that are both ultra-light, breathable and also offer good protection from the sun's rays, the maximum being UPF 50+ protection. Don't forget to also take a light cap and sunglasses.

8. Moisten your head, face and neck regularly

Before leaving and if you have the possibility during your outing if you pass near a watercourse or a fountain, remember to moisten your head, face and neck. On some races and in very hot weather, there are sometimes even ice cubes on the refreshment stands that you can pass around the back of your neck or on your face to cool down.

9. Take salt tablets with you

If you are planning a long run or a race lasting several hours in the middle of summer, it may be useful to have small salt tablets with you. These can be taken with a sip of water. We lose a lot of salt when we sweat. On very hot days, traces of salt can even become visible on clothing. It can therefore be beneficial to have a quick salt intake during the race, but be careful to use them cautiously and always in addition to good hydration.

10. Monitor your heart rate

It is important to keep in mind that if temperatures really rise a lot, running in very hot weather is not without risk. The most significant risk is heatstroke or hyperthermia. Without being overly cautious, it is still important to know that this is a medical condition that requires immediate attention. One of the symptoms of heatstroke is an acceleration of the heart rate and breathing. The body temperature rises significantly, generally above 40 degrees Celsius. Headaches or nausea may also appear. If one of these symptoms occurs, you must of course stop your effort immediately, seek medical assistance (take your cell phone with you!), immediately move to a cool place, cool down (cool water bath, wet compresses) and hydrate yourself.

To conclude, I can't wait for summer for its long days and its rather mild weather, but be careful of the high temperatures if you go running! Take precautions, follow the advice above to protect yourself from the sun's rays and to manage the heat as best as possible. This will prevent you from suffering too much from the heat and on the contrary will help you make the most of beautiful summer outings.