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Running in the heat

July 12, 2018


Running in the heat


Ireland is experiencing the hottest summer on record. This is great for familys and beach lovers but can play havoc with Ireland’s runners.


Running at hotter temperatures is tough and will put your body at increased stress. Here are some tips to help you maintain homeostasis in this heat.



  1. Stay close to base.-  Now is not the time to run your biggest distance, a remote trail run or a new unfamiliar route. .  Instead do some repetitive loops near where you can store some water and supplies. It’s far safer to do a few small loops, than one big one.

  2. Run by effort, not pace - Ignore your GPS watch showing your pace and look at your heart rate or if you don't have a HR monitor then run on effort or feel.  

  3. Electrolytes - I take these before and during my runs to help maintain sodium and magnesium levels, which are commonly lost when you sweat..

  4. Drink to thirst - Don't drink loads just because you're worried.  If you're thirsty then have something to drink, if not then wait.  

  5. Early mornings or late evenings provide the coolest temperatures of the day in Ireland

  6. Head for the park - Grass is cooler than tarmac and parks can provide some shade with the trees. The Phoenix Park in Dublin provides several running routes that will offer some shade.

  7. Wear technical clothing - it will draw sweat away from the skin to evaporate. Size up as it will allow it to breathe better.  Wear as little as possible: Wear apparel that’s light in color, lightweight, and has vents or mesh. Microfiber polyesters and cotton blends are good fabric choices. Also, be sure to wear a hat, shades, and sunscreen

  8. Suncream - use waterproof factor 50+. If you start to burn your body will over heat rapidly. This will need to be reapplied through out the day

  9. Take a handheld bottle if you’re running for 30-60 minutes.  I’d recommend getting a pack for anything longer while the temperatures are 25+ degrees C so you can carry more water with you. Freeze the water so it remaims cooler for longer

  10. Slow down or stop - if you're not feeling it, don't worry! There's no shame in slowing right down or even stopping completely and trying again later on when it's a bit cooler.

  11. Always run with your phone, a bank card.  Just in case you need to get in touch with someone, buy a drink or get the bus home.

  12. Treadmill running - if you're really not great in the heat then head for the treadmill and make the most of the gym's air con!

  13. Hat - Any hat is better than no hat, keep your head protected and out of the sun. Sun Visors will keep the heat off your face if you find hats too warm.

Post run - refuel with things like bananas,and  smoothies ,. Putting ice on the back of your neck and taking a colder shower will help you cool after as well.

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