It feels like it’s been warm since about April or May. Ever since the roasting day that was the London Marathon, the weather seems to have been lovely and sunny most days.
I’m definitely not complaining, but got weather can make running a little more testing. I’m always careful in running not to push it too hard when it’s hot, or at least keep an eye on my heart rate to make sure I’m not pushing it too hard.
Ahead of the women’s 10k next weekend, where it’s likely to be hot, here’s my tips for running in hot weather:
> Try and start slower and if you can pick the pace up as you go if you want to.
> For a 10k split it into 3-4 sections – 2 mile warm up and enjoy, 2 miles steady or build, 2 miles nice and strong and relaxed, last 0.2 miles everything you’ve got left.
> Look out for and aim to run in shaded areas where you can.
> When running an event, maybe reassess your goals, maybe add some time on to your goal to take account of the weather. (Add 10-20% on).
> Run to your heart rate instead of pace – to keep it easy – run at between 180-your age and that number plus 10, or plus 25 if you want to push it a bit.
> Conserve your energy, take it easy. Run at an easy pace and try not to get wound up with trying to run your fastest.
> Be careful not to overdo it. If you were planning on running in fancy dress, maybe reassess.
> Hydrate and pour water over you, down your neck and back to keep cool. If running long, wear a water pack and drink regularly.
> Drink, douse, drain, drop – throw any empty bottles to the side of the road away from the traffic of other runners.
> Take on energy, either before, during or after.
> Wear sun screen, sunglasses, shorts and a vest. Maybe a cap (wet the cap for coolness).
> If you start to find it hard, slow the pace down or walk to recover.
> You might not get a pb, but try to enjoy the experience. Relax. Look around you. Take it all in.
> Offer help and encouragement to others who are maybe struggling.
> Most of all, have fun and enjoy it.
If you’re running the Glasgow women’s 10k next week, then maybe I’ll see you there. Be sure to say hello if you see me. 👍🏻🏃♀️