How To Make Summer Running Successful!

Can’t stand the heat? Don’t sweat it! These science-backed solutions make summer running successful 

Summer running is great fun, except when it’s hot. Like, really hot. We’ve all been there – your heart is pounding, your legs feel like lead and your vest is drenched with so much sweat that you consider taking it off. Running in the heat can be a real slog but it needn’t be unbearable. Follow these training strategies from sports physiologist John Brewer, author of new book Running Science: Optimising Training and Performance (Ivy Press, £20), and stay speedy all summer long.

1. HAVE A SWEAT PLAN

 Although dehydration does not always mean running pace is slowed, it does make it much more difficult to maintain your pace and, in terms of body function, staying well hydrated is always better. It’s important that runners develop individual hydration plans – some runners sweat a lot and, therefore, need to drink a lot, others under similar conditions will sweat considerably less and so do not need to drink as much. To gauge your hydration needs, weigh yourself before and after training runs. Weight loss indicates dehydration and the need to increase fluid intake during future runs. If you gain weight, you have consumed too much fluid and can cut back in the future.

Dehydration during running impairs physical and mental functions, especially during runs in warm or hot weather. The greater the dehydration, the greater the negative impact on performance.

2. DRESS FOR THE OCCASION