Top 10 tips for running in the heat

  • Run early morning or late evening
  • Choose cool routes – shaded, woodlands, river runs
  • Shorten your warm up – your muscles warm up so much quicker in the heat
  • Wear loose, breathable clothing
  • Drink enough liquids before & during your run – * don’t wait until you are thirsty to drink – a feeling of thirst is an indication of a loss of 1% of body fluids = 10% loss in physical ability.
  • Wear a cap
  • Protect skin & eyes from UV rays (even if the sun is not out)
  • It is OK to slow your pace/walk/rest
  • Don’t overestimate your abilities – at the first sign of heat stroke – STOP
  • When you stop, let your body temperature return to normal gradually – don’t be tempted to jump into a cold shower!!