Heat

It's summer, the sun is shining, the sky is blue and our good mood is beautiful! And to cool off, what could be better than a dip in the pool, the sea or a lake! But to go running in an overwhelming heat can prove delicate: sunburn, malaise, dehydration ... all this requires a good dose of motivation but also some steps to take to avoid overheating. Here are 10 thoughtful tips that will help you run when it's very hot without suffering.

How our body responds to heat

Sporting at temperatures above 30 degrees is an added workload for the body and the cardiovascular system. The hotter it gets, the more the body temperature rises. Consequence: you sweat more and more, your pulse races and your blood vessels dilate. Here are some precautions to take to prepare and protect your body from heat and moisture:

1. Start slowly

Your body needs time to get used to these temperature rises so go there smoothly at least the first 3 days of heavy heat and gradually increase the intensity of your workout.

2. Heat influences heartbeat

As you may have noticed, in summer, your heart rate is always higher. Consider if you run in warm weather with a heart rate monitor: even if you run at your usual pace, your heart rate may rise faster. It is therefore recommended to slow down your pace a little during your first sessions. And know that the more fit you are, the faster your body will adapt to heat, which will prevent your heart rate from skyrocketing.

3. Avoid the midday heat

You will suspect it, the time of the day also plays a crucial role. Avoid lunch and shift your workout to cooler hours of the day such as early morning or early evening. It will not only be less hot, but the concentration of ozone in the atmosphere will also be lower. And this is not negligible because a high exposure to ozone can cause irritations of the eyes and the respiratory tract.

4. Adapt your route

If your favorite course is in the middle of the field, consider shoving your habits and finding one that is more in the shade. The race in the forest is for example very indicated and you will at the same time diversify a little your training. And if it's really too hot outside, you can also opt for the treadmill of your fitness room.

5. The right equipment makes all the difference

The clothes you wear are an additional protection against sunlight and are much more effective than most sunscreens. Opt for a T-shirt and pants or a fairly large shorts and breathable fabrics that wick away heat and perspiration. It is also best to wear light colors: they reflect sunlight and do not absorb heat as much as dark colors. Think of protecting your head from sunstroke: wear a cap or bandanna and do not forget to wear sunglasses with UV protection.

6. Protect your skin

Do not underestimate the dangers of the sun! Use a perspiration-resistant sunscreen on every part of your body that is not protected by clothing. The sun protection factor depends on your skin type, the time of day and the current level of UV rays. Do not forget to spread your neck, the back of your knees and your ears!

7. Moisturize yourself

When you run in hot weather, your body will try to lower its temperature by perspiring and you will lose precious minerals like magnesium and iron. However, an imbalance of electrolytes, however small, will alter your performance and fatigue you. It is very important to be well hydrated before starting your workout. Divide your drinks throughout the day and opt for diluted fruit juices, unsweetened tea or water (mineral or sparkling). And if you intend to train more than an hour, make sure you have a bottle of water handy and take a sip from time to time.

8. Maintain the right balance

Foods rich in vitamins and minerals should always be part of your weekly menu, regardless of outside temperatures. But when it is heavy and wet outside, your body will sweat and you will lose large amounts of minerals. You will therefore have to compensate for these losses by consuming the right post-workout snacks such as bananas, dried apricots or whole wheat products.

9. Do not be too ambitious

Headache, dry mouth, cramping or dizziness: all these signals that your body sends you indicates that you should interrupt your workout! Take shelter in the shade and drink a few sips of water. Be listening to your body and put your pride aside. Your health comes first. Also keep in mind that when it is very hot, your body needs more time to recover. So if you do not feel an attack and it's really too heavy for you, why not go for a few laps at the pool to cool off?

10. Look for training alternatives

Swallow the miles wet with sweat and with a head ready to explode? Nothing compels you! When the asphalt is about to melt under your feet, how about exchanging your running shoes against the bike? Cycling is a good way to complete your running training and enjoy a refreshing breeze! Aquagym or aquajogging are also excellent solutions for cooling off while working the muscles of the body.