UKC

How are we doing in the heat? I find it slows me right down (and I wasn't fast in the first place). My plan this month was to get back (after PF) to a place where a half marathon doesn't feel like a long way ... but once the temperature gets to the high 20s anything 5 to 8 miles feels like plenty.

Any bright ideas, apart from hydration and a hat?

Apart from obvious stuff, run early in the day, parks or woods are cooler than city pavements, but obviously if running as a lone women you may feel more vulnerable there.

Only obvious stuff like picking shaded routes, near water. The valley through the woods towards Lustleigh Cleve down here being a good example. 

The heat makes a massive difference to pace. Two weekends ago I attempted the wonderful Scilly60% a 42k trail race around the islands with cut times on each one. I missed the last cut by 38 seconds, so DNF after 37k!

Oh no, how galling for you.

I have no answers for running in the heat as it so rarely gets hot where I live

Aaaghgh! How frustrating.

I am usually too lazy to run early, unless I'm running to work - but this morning it's cloudy, and I've just done a joyful 4 miles, partly off road - woods and fields are just a mile away from here, and I have always felt perfectly safe (the only hazard being my own clumsiness).

I’ve read somewhere that particular types of antidepressant can reduce tolerance to heat. I’m struggling to find a reputable source for this though, especially for the more commonly-prescribed SSRIs.

Get up earlier. I only run first thing anyway, I feel too tired later in the day, and there is no way I'd head out for a run in the heat we've had in the daytime recently.

Although I did run 2.5k in the afternoon heat, in normal clothes with my full work backpack in order to catch a train the other day. I suppose the actual run wasn't that bad, but I had to stand for the whole train journey because it wouldn't have been fair to sit next to anyone! 😂

Can we borrow some of your heat? Has been decidedly back-end-ish here (Stirling) these past couple of days. Is warmer this morning but still breezy with showers around - will be taking (and probably using) various gloves and layers on an Ochils round later.

Good tips so far. For me, I also make sure I'm hydrated before starting and run slow enough to nose breathe 

The more you run in the heat, the more your body will adapt, at least a little, over time.

Move to Scotland! It's currently 14 degrees here with some nice, cooling drizzle 🙂

The big adaptions to running in the heat come from doing a lot of miles, and being fit as a butchers dog in my experience (and I have some)

I struggle in the heat too, have never much liked it but the medication I'm on impacts my ability to manage it so double whammy.

i fjnd it really helps to run to heart rate not speed / pace. You'll run slower but recover better and will be getting the same benefit as a cooler faster run

Nutrition, electrolytes etc all even more important. 

Sometimes I do two short runs a day in the morning and evening vs a longer one, or road cycle instead to get a breeze

I avoid all summer races so I don't have pressure to run in the heat

That is a lovely idea, thank you.

I think this must be the answer. I couldn't say I am even fit as a butcher's hippopotamus, let alone a butcher's dog, but I am persevering.

There's 2 answers really.

If you have a race or event coming up then you need to make sure you're regularly running in the heat, to adapt and gain an understanding of how your body responds and what pace you can manage for how long.

If not then just avoid it - run early/late, seek shade, slow down the pace, wear a cap, take extra water. 

I’m doing the Lakeland 100 in July and my main concern is a hot race. I do not do well in the heat!

I’ve been reading up on heat acclimation and apparently you can make significant adaptations in 10 days. I plan to do some heat training when tapering which will most likely be indoor cycling with the heaters on. There’s some evidence a hot bath/shower post workout accelerates acclimation so will give that a try too.
 

It all sound absolutely dreadful, but worth looking into if you have a specific race/event in mind

Yes - heat adaptation. 40 degree bath for 40 mins 5 days running after exercise will get you most of the way there. 

I've got a marathon on Saturday and I'm genuinely considering sacking it off due to the forecasted heat. I absolutely despise hot weather and find anything over about 20 degrees unbearable. 

I'm interested in this as my Dad always claimed the same.  Do you have any references for it?  Interested to know what actual adaptations can be made. More sweat? More vasodilation? I assume there's also a lot of genetic variation in this.

I had my first trip to Scotland in years in early May.  At 7.30 am, we were at about 800 metres on the way up the Forcan Ridge, and I was absolutely boiling.  May have been a freak occurrence though.

Depends where you live but anywhere Mids/South looks to be forecast to have close to 30degrees or above.

I played golf in the 29oc heat a couple of weeks ago so pretty much the length of a marathon in terms of time - hilly course - not a chance I would have enjoyed a few miles in it let alone 26.

I suspect this weekend will have a lot of running casualities in the heat.

It's the Snowdon trail marathon so definitely hilly. I've gone from being really excited to absolutely dreading it in a matter of a few days. In 20 years of going to Wales numerous times every year I think I can count on one hand the number of times it's being dry and warm, typical that the one time I really don't want nice weather is the one time it happens 

Obviously drink lots.  Take some tablets or powder to make drinking a bit more appealing, as much as the electrolytes or whatever.  Drink more than you think you need.

Wear something really light colourd and loose.  I run in a baggy short sleeve cotton shirt when it's hot, couple of buttons done up.

Big hat, obvs.

Every time you pass a stream, dunk your hat in it and let yourself get soaked by it.  Maybe do the same with your top.

If you can manage with a bumbag rather than a pack, I find that helps.  My pack/vest thing acts like a fairly warm layer on my back.

Vaseline on your feet., and don't do your laces up too tight.

Cheers for the tips, I'll be taking your advice. Unfortunately I can't fit the mandatory kit into a bum bag but I have just ordered a Saharan hat for the day

Well I staggered round a half marathon yesterday - just me, not a race - and was rewarded by rain in mile 10. That was a good mile! The rest were something of an endurance, but easier than than last time I ran that distance which was 3 weeks ago and also hot.

I ate some crisps afterwards by way of replacing salt, and felt good. 

It’s something new to me, that I’d picked up from cycling training videos on YouTube, only over the last year or so.  I’ve since read about many of the top teams doing this.  They seem to train indoors with many extra layers on and/or short outdoor sessions in the heat.

I really suffer in the heat but had a cycling trip planned to Mallorca, last week.  I was very apprehensive about the forecast temps.  The week before, I deliberately did 8 hours riding over 2 days, in 29 and 26 degrees respectively.  I had a tough time but really think it helped me in Mallorca (3 days between 32 and 35 degrees), where I coped way better than I could have imagined.  

So, in one test, it seemed to work.  But I’m far from being expert though.  But I’d definitely try it again.

Heat training has become quite popular among ultra running and cycling pros recently, at least if YouTube is to be believed!

https://youtu.be/7rW6qDp9cSw?si=Boz_0N7nOYdt9xZB Dylan Johnson on heat training. I think he discusses the possible actual adaptations. Studies referenced listed in description.

https://youtu.be/qRWWRvqiaHU?si=NhcyBbFLPUNXX9Uh Killian Jornet talking about his heat training before Western States, among other things. Not really any science in this one, but if you listen to some of his interviews post the race he definitely thinks he coped with the heat a lot better this time than last time, whether that's down to the heat training or not I suppose can't be said for definite.

Thanks I'll take a look.  I suppose I wander whether there are physical adaptations, or if it's just becoming accustomed to it mentally, and adjusting your pace, improving tactics etc.  Sounds like there must be something in it if all the pros are bothering!

As long as I'm going slow the heat doesn't really bother me. Exposure to sun can be a nuisance, but I'm ok with the heat.

If I need to run quick in the heat forget it, not happening. Keeling over will pursue.

Body regulates itself fine when running slowly. The second I finish though I start overheating really quickly, but soon wears off.

If you need to run in direct sunlight. Carrying a small bottle of water with spray head on to mist yourself. The evaporation will cool you. Soak T-shirts and hats before heading out.

SPF 50+ hats, arm coolers (and legs if necessary) good pai of sunnies, good spf 50+ sun oil and give it time to become active (many need 15 mins after applying).

I keep hearing this too, though I can't work out if it's because the meds make you sweat more, or less. For other health reasons my body seems to give up sweating now and just heat up and up like boiled egg now (or conversely just stay cold in winter). 

One thing I hear for others who struggle to regulate temp in hot weather (but just for existing rather than running!) is to leave the house with wet hair. I'm not sure it would help for that long, but admittedly getting my hair wet is one of the worst things for surviving camping in cold weather, so maybe it is worth a go...

Is there a summer equivalent to carrying a boiled egg in your pocket to warm your hands? Maybe one of those ice packs down your bra or pants...? 

If doing something long, drink water with hydration tablets / salts. Do not just drink water - you can get very seriously ill by drinking too much water and sweating a lot. I speak from near fatal experience!

That'll definitely tend to cool you, if the air isn't horribly humid and you're blessed with hair that holds some water.  A bit of a distant memory for me, but I find a wet hat or buff certainly helps!  When it's v hot I'll use my cap to scoop a bit of water out of any reasonably clean stream to pour over my shoulders and down my back, then put the cap back on dripping wet and pleasantly cool.

If you're overheating and your body just can't seem to produce enough sweat for some reason, it does seem kind of obvious to give it a little help by wetting your hair/skin by other means.  These days I just don't run when it's v hot - back when I was a bit more 'mad dogs and Englishmen' about it I did consider sewing a sort of dishcloth lining into my cap to hold more water for longer.  Never actually quite got around to it though.

Perhaps you could maybe look at swapping technical 'fast wicking, fast drying' technical clothing for something a bit more absorbent too.  You know how they say "cotton kills" in winter because it has such a chilling effect when it's wet?

The danger if you're walking/running I guess is the chafing!  Having damp cotton clothing anywhere it'll rub the skin seems likely to lead to a different kind of misery.

Speaking of chafing..  I think you'd need your cool pack to be in contact somewhere that has a really good blood supply, since it's your core temperature your concerned about.  Same sort of places you might put your hands to warm them up if you don't happen to have a boiled egg. 

For running I don't know but an ice pack in your pants miiight affect your gait.  Reminds me of the old joke:
"Walk this way."
"If I could walk that way, I wouldn't need the talcum powder!"

Summer running can be so tough! A few things that helped me adapt: timing runs for early mornings when even a few degrees cooler makes a difference, and choosing shady routes with water access. I've also switched to heart rate-based training in the heat - keeping efforts in zone 2 gives similar benefits to faster paces in cooler weather.

Have you tried freezing your water bottle halfway the night before? That icy sip at mile 5 is glorious. And electrolyte tabs became essential for me once temperatures climbed - made a noticeable difference in cramping.

The adaptation period is real though - after about two weeks of consistent hot runs, my body started handling it better. You're smart to listen to your body and adjust distances right now. Those fall PRs will feel extra sweet after this heat training!

I'm on hols in the Peak just now and the hot weather feels worlds away!

Shortly before my holiday I was doing my regular run to work across Hyde Park - this can be managed so that a lot of it is in the shade. I came across a guy watering a flower bed with a hose pipe, so I asked nicely and he very kindly turned the hose on me.

And yes good point about ice in water bottle.