BEAT THE HEAT - 12 TIPS FOR HOT WEATHER RUNNING

Running in hot weather presents unique challenges, but with the right strategies, it can be both safe and enjoyable.

Here are 12 essential tips from INOV8 trail running ambassadors & team members to help you beat the heat and make the most of your summer runs.

Many of the tips are suitable for all runners, others are specific for those training for, or racing in, trail events and ultramarathons.

“We need to drink more when it’s hot and can quite quickly become dehydrated. Drinking little and often can help minimise the impact of this. Add electrolytes to your drink to help balance out the loss of salt from sweating. When running on a hot day, I carry more fluid than I think I will need – much better to have some left at the end than to cut a glorious run short because you are too dehydrated” – Anna Hoogkamer

“Plan ahead and try to hydrate yourself better the day before your run. When out running, drink to thirst. I normally have 2 x 500ml bottles of fluids (with electrolytes) in my running pack for a long run. When temperatures increase, I often take another 500ml of water, or plan to refill” – Kat Townshend

“As a Texan, I am no stranger to heat. I plan my routes around water refill stations. I try to have 3-4 places I know I can refill my water at along the route. This keeps my mind at ease knowing that I won’t be in the middle of a run and without water” – Alyssa McClellan

“In super-hot weather it can often be difficult to keep up calorie intake from solid foods, especially during longer runs or races. Instead, plan like a pro and switch to mostly liquid calories such as carbohydrate drinks and gels which are easier to take on” – Sarah Perry

Meryl Cooper. Photo by Stuart Ross.

“Don’t be a sun worshiper and head out for a run when the day’s temperature is at its peak. Monitor the conditions and, if possible, run when it’s cooler, in the morning or the evening. Bonus – sunrise and sunset photos always get more kudos on Strava / Instagram!" –  INOV8 team member

“Although it's tempting to strip off, wearing lightweight and light coloured, cool layers can help protect you from direct sunlight. Sunburn is not in this season, or the next for that matter” – Sarah Perry

“I wear a breathable long sleeve top. I get it soaking wet in ice water before heading out to run in the heat. As the water evaporates it pulls heat from my body helping it to stay cool” – Alyssa McClellan

“Protect your skin from harmful UV rays with sunscreen, preferably the sweat-resistant kind. Apply it generously, especially around the neck, face and ears. I learnt this the hard way, suffering sunstroke following a long run when I was younger. Nowadays, I always slap it on and, if on a super-long run, take extra in my pack” –  INOV8 team member

“As well as offering protection from the sun and keeping it out of your eyes, a running cap can also keep you cool. On particularly hot days, I love to dip my cap in every water source I find along my route before popping in back on my head – Bliss! – Sarah Perry

“Carry a hat or other headwear and soak it in streams as you run past. Have an empty bottle to fill too and run with it in your hand so you are always drinking. If it gets really hot, submerge yourself in a river or stream. I did this three times in a recent ultra race – it saved my race!” – Keith Wigley

“Carry a zip lock bag so you can dip it in a stream and pour water over your head” – Sarah McCormack

Kat Townshend and Mingma Tshering Sherpa.

“I fill my running hydration pack with ice before my run. The cold water helps regulate my body temperature, as well as making sure I have enough hydration with me for the heat. I also carry extra water that I use to cool my neck and head” - Ida Mathilde Steensgaard

“Slow down, take it easy and enjoy the views. Take breaks every 15-20 mins to drink fluids and minimise stress on the body. Know the symptoms of heat exhaustion and heatstroke. If you feel dizzy, unwell or sick, then stop, find a cool place, rest, drink and assess.” – Mingma Tshering Sherpa

“Plan a route that offers shade from the sun. Parks and areas with lots of trees are ideal. Running on the road can often feel hotter as it radiates heat” –  INOV8 team member

“If I’m preparing for a race set to be held in hot conditions, I do a fair amount of training on the treadmill and enjoy some sauna sessions. Both help build up some tolerance to heat” – Keith Wigley

“Don’t have access to a sauna or a heated gym for specific heat training? Acclimatise in advance for the heat by taking a dip in a hot bath when straight back from a training run. 20 to 40 minutes in a 40C bath for six consecutive days has been shown to lower resting body temperature and improve performance in hot conditions” – Tom Wood

“Train for the heat - doing some runs or indoor bike rides a few times a week where you wear all your thermal layers to artificially create some ambient heat can be one of the most effective ways to prepare for racing in the heat. It's important to keep the effort level low on these, and you'd be surprised how quickly your heart rate can rise out of zone 2 if you're not careful. I would keep an eye on heart rate during these sessions, and drink plenty of water. The idea is to sweat a fair amount, but to keep the effort level low” – Sarah McCormack

Ida Mathilde Steensgaard. Photo by Nikolaj Frits Nielsen.

“Unless you’re guaranteed hot and exposed race conditions, the chances are you won’t have done any heat training/exposure during your block. In the UK, warm days are sporadic so it’s difficult to plan for. If race day comes and it’s a warm one, tweak your expectations. Start slowly and stay in the race. It’s better move through the pack as others start to struggle in the heat, rather than be one of those struggling” – Jack Scott

“If getting race ready, have a haircut (it doesn't have to be as stupid as mine) for a cooler head and take it for training runs at hotter times of the day. We get physiological adaptations (increased blood plasma, more efficient sweating, vascular function improvements, et al) from running/being in the heat. Visit saunas or take hot baths to acclimatise quicker” – Damian Hall

“A great tip I picked up once was that if you’re starting to cramp up in hot weather due to sweating out salts, try licking yourself! It might look weird, but it's an easy way to get essential salts back into your system if you haven't got any salt tablets to hand” – Tom Adams

* These 12 tips have been provided to help increase your safety when running in hot weather. However, the risks of running in the heat should never be underestimated. Listen to your body. If you start to feel symptoms of heat exhaustion, stop running immediately, find a cool place and hydrate. Learn more about heat exhaustion and heatstroke.

Shop our summer collection of high-performance running clothing and equipment to keep you cool and hydrated in hot weather.