Here comes the hot stepper

How can you stop the heat derailing your training routine?

It’s really fucking hot in the UK at the minute. And by the look of it, a lot of the world isn’t fairing much better.

For runners this is a bit of a gift and curse. The positive side is that you get a beasty tan, but on the negative side you also feel like the ground is on fire, and your feet are on fire, and your face is on fire, and everything is on fire because you’re in hell.

If you’re looking for a way to stop the heat from knocking your training off course you’ve come to the right place. Just follow our simple steps.

1. You Can’t

Literally the temperature of the world around you is higher than normal. This means, whatever session you’ve got planned, it’s going to be harder than normal.

Make sure you re-assess your expectations for speed, time, distance etc taking the heat into account. No one is smashing out a PB in this weather so dont sweat it, the sweat will come soon enough, trust me.

2. Hydrate to Dominate

Everyone has their own preferences when it comes to hydration. Types, amounts, and timings etc. But it’s common sense that when it’s hot you will be sweating more, so you’ll need more water/electrolytes than usual.

Be prepared and take that bit extra than you usually would. Be cautious and take more than you think you’ll need. Better to have it and not need it than need it and not have it. If you’re worried about your time or your bag getting heavy, see point 1.

3. The Early Bird Gets the Worm, and the Coolest Air

The hottest hours of the day are between 11.30am and 3pm, try to avoid these times.

After this time, yes its cooler, but you’re hitting the roads after they’ve essentially been microwaved for 4 hours and there is going to be residual heat coming up at you from the floor. First thing in the morning though, you can benefit from the world around you being set in darkness for the previous 8 hours and the sun hasn’t had its chance to mess everything up.

This is especially the case when it comes to running in built up areas, tarmac and concrete saps up that heat.

4. We Have To Take Our Clothes Off To Have a Good Time

Wear as little as possible. An absolutely mental statement for a clothing company to make but it’s the truth.

Keep as little as possible between your skin and the air to make sure you’re essentially not insulating yourself, making the effect of the heat worse.

Not everyone is comfortable with popping the top off, if you fall into this camp just make sure you’re wearing something breathable and light, and designed to run (maybe something from here!).

5. Tread/Water

A double point here. If the heat really is crushing, or you’re just not feeling it, hit up a treadmill for a session or two. There’s nowt wrong with them (we wrote about it here in fact).

Alternatively, swap out a session or two for a lovely swimming session. Yeah it’s not as good for running training as actual running, but it’s better than binning off a run and sitting in your lounge in your boxers eating Fabs.

In essence, running in heat is all about adaptation. The good thing is is if you can nail this then when Autumn rolls around you’ll be boshing out pure fire of your own at your next race.

Just remember: Crush the Summer and the Autumn crumbles.

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