As we see rising summer temperatures, it’s important to be aware our bodies perform differently in different temperatures with changing physiological factors being key.
As many of us choose summer jogging and running to keep us ticking over, PerformancePro Director Dan Boulle, shares some useful tips to keep you running safely and performing at your best.
1. Increased Heart Rate – Running in hot temperatures causes your heart to work harder to pump blood to your skin for cooling and to your muscles for exercise. This increased cardiovascular demand can lead to a higher heart rate even at a lower intensity, making your run feel more challenging.
2. Hydration – staying hydrated is crucial when running in hot weather. Your body loses more fluids through sweat, so make sure to drink water before, during, and after your run. Without adequate hydration, this can quickly lead to dehydration, which impairs performance, reduces blood volume, and can cause dizziness, fatigue, and cramps.
3. Electrolytes – Sweating also results in the loss of essential electrolytes such as sodium, potassium, and magnesium. These electrolytes are crucial for muscle function and nerve signaling. An imbalance can lead to muscle cramps, weakness, and even more severe conditions like hyponatremia (low blood sodium levels).
4. Elevated Body Temperature – As you run, your core body temperature rises. In hot weather, your body has to work harder to dissipate this heat through sweating and blood circulation to the skin. This can lead to an elevated core temperature, increasing the risk of heat exhaustion or heat stroke if not managed properly.
5. Dress Smart – Choose lightweight, breathable clothing that wicks away sweat and keeps you cool. Opt for light-colored outfits to reflect the sun’s rays, and don’t forget to wear a hat and UV-protective sunglasses to shield yourself from the sun.
6. Reduced Performance – The combined effects of increased cardiovascular strain, elevated body temperature, dehydration, and electrolyte imbalance can significantly reduce your running performance. You might find it harder to maintain your usual pace or distance, and your perceived effort will likely be higher.
7. Adjust Your Pace – Running in high temperatures can be more taxing on your body. Don’t be afraid to slow down and adjust your pace to match the conditions. Incorporate walking intervals if needed, and focus on maintaining a steady, comfortable effort rather than hitting a specific time or distance goal.
8. Listen to Your Body – Pay attention to how your body feels during your run. Symptoms like dizziness, headache, muscle cramps, or nausea can be signs of heat exhaustion. If you experience any of these, stop running immediately, find a shaded area, and hydrate. It’s crucial to prioritize your health over pushing through the discomfort.
9. Time Your Runs Wisely – Avoid running during peak sun hours, typically between 10 a.m. and 4 p.m. Instead, schedule your runs for early mornings or late evenings when temperatures are cooler. This reduces the risk of heat-related illnesses and makes your run more comfortable.
10. Impaired cognitive function – Impaired Mental Function Heat stress can affect your cognitive functions, making it harder to concentrate and increasing the risk of poor decision-making during your run. This can be particularly dangerous in terms of navigating routes and recognizing symptoms of heat-related illnesses.
At PerformancePro, our commitment to creating a safe environment for our clients and trainers has never been greater. We want to play a key role in helping you prioritise your health and fitness so you can,
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Just 3 minute walk from Oxford Circus tube station. PerformancePro’s Intelligent Personal Training right in the heart of central London’s West End.
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