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Running in the heat and in the sun is not the easiest and the most pleasant. Usually it is associated with a lot of nuisance: overheating, increased fluid loss, less strength, risk of sunstroke. And yet the heat does not take away the chance to run effectively. Provided that we remember the most important rules.

Hot weather is not favorable for runners. First of all, the usual thermal comfort that is obtained while running - when the body is warming up - is missing. Warming up the body in heat worsens well-being, there is also a greater risk of dehydration, because the body's needs on a sunny day are greater. The result of these nuisances is fatigue and weaker running efficiency. Your run may become slower, and the activity itself may not be as enjoyable as usual.

How to run in the heat? RUN IN THE MORNING OR EVENING

If you know the day will be hot, schedule your jogging when the sun is not shining too brightly or has already set. After all, it's much better to run in the morning than in the evening, because the end of a hot day can also be very stuffy. Morning is optimal for jogging not only because of a more pleasant temperature and lower air humidity. This is the time when we have the most energy and the stomach is not burdened with copious meals. It is also a better solution for allergy sufferers - in the morning the concentration of allergens in the air is the lowest.

How to run in the heat? CHOOSE SHADOW PLACES

If you have to run in the heat, give up running in the streets or large squares where the sun is exceptionally strong. It is more pleasant to run near the water, e.g. along a river or along shaded trails, e.g. in a forest. While running is the most fun outdoors, in hot weather it is sometimes better to choose a treadmill in an air-conditioned gym than to run in direct sunlight.

How to run in the heat? TAKE CARE OF THE RIGHT OUTFIT

The high risk of dehydration means that when running in the heat, you should especially take care of the right outfit. It is obligatory to give up dark and warm outfits in favor of light and more airy ones. It is best to choose short shorts, a blouse with short sleeves (shoulders should be covered, because it is very easy to get sunburn), "breathable" socks and shoes.

Check: How to choose cheap at a costrunning outfit?

Avoid air-impermeable materials, which can cause excessive perspiration, burns and abrasions. You shouldn't forget about the headgear (the best is a ventilated cap with a visor), which can save you from sunstroke. Before the run, you can additionally wet the cap. Glasses that will improve the comfort of running and take care of our eyes will also be useful. A cream with a UV filter is also necessary.

How to run in the heat? Don't feel good before

Before jogging, you should eat a small, easily digestible meal, not just before going out, but at least one hour in advance. It is recommended that it be a s alty snack with water. Thanks to this, the body stores adequate sodium reserves and slows down the process of fluid loss while running. Avoid drinking carbonated drinks, because the excess gas in the stomach can significantly hinder running.

How to run in the heat? HYDRATE YOURSELF

Due to high temperatures, running in heat is associated with faster overheating and water loss from the body. Being allowed to dehydrate may end dramatically, so it is worth taking care of constant fluid replenishment (100-150 ml of fluid for every 20 minutes of running). The correct way to hydrate while running is to drink water regularly, but in small sips. Drinking gulp can be even dangerous because it destroys the balance in the body.

Thanks to small sips, the body absorbs fluids better and quickly replenishes deficiencies. Running with a bottle of water can be a problem, so it is worth equipping yourself with a special belt with which you can stick a water bottle or buy a special water bottle on your shoulder.

Drink mineral water or isotonic drinks. Avoid spring water that does not replenish the deficiencies of minerals and rinses them quickly from the body.

How to run in the heat? ADJUST PACE

When running in heat, you have to take into account that the pace of training may be completely different than what you are used to. Lower efficiency due to overheating makes it difficult to break life records in hot weather. It is worth taking this into account and adapting your running to the weather conditions, without putting internal pressure on the best result.

The essence of he althy running is to listen to your body give you clear signs that you should slow down or stop running. Responding to these signals will help protect your own he alth and even life. For your safety, it is good to warm up, which will allow the body to adapt to work in high temperatures. So you should start with jogging or walking and only increase the pace after a dozen or so minutes. If running becomes troublesome or disturbingbody reactions, better let go and go back to running when it gets cooler.

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Running