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How to run safely in hot weather

water point - running in hot weather

Running in hot weather is not easy and can often cause some additional problems if you are not careful. While the UK weather is often not so hot and offer unbearable running conditions, running while you are on holiday in heat that you are not used to can cause some potential to put strain on your body.

How to run safely in hot weather

In order to ensure that you are able to keep stay fit and healthy and carry on running whatever the weather, it is important that you focus on certain things and eliminate problems by following these tips…

Take your EHIC card

The European Health Insurance Card or E111, as it was previous known, is one of the most useful things to take with you when going on holiday to Europe and can help those of you who wish to run whilst on holiday. It will also ensure that should you ever need medical assistance in the event of falling ill after a run or hurting your foot after sprinting, you will be able to receive free or discounted healthcare. Apply for your EHIC/ E111 renewal free from the NHS.

Take breaks

Rather than exerting your body to the point of breaking it is very much advisable that you take breaks in between running for 5-10 minutes so that your body does not overheat.

Drink

Regardless of what the weather may be, drinking fluids during exercise is vitally important to ensure that you do not end up dehydrated. When you run you sweat out a lot of water which is why it is so important to keep your levels of H2O in your body at an optimum level.

Listen to your body

If you are running in the cold or the heat, something that more of us should do is pay attention to what our bodies are saying and listen out for any signs of pain and feeling unwell. If you are feeling dizzy, lightheaded or experience any unusual pain on your body then you should stop running and seek some shelter. Some runners tend to try to push through the pain and then end up suffering in the long term- be sure that you do not let one run ruin your changes of running in the weeks to follow as a result of an injury.

Pick a good time to run

When you know you are going to want to go for a run on a hot day or run in a hot country, be sure to be mindful of the time you choose to go for a run. Running before the sunrises or once the sun sets could allow you to feel most comfortable and suffer with the heat that much less.

Run indoors

If you want to run when the temperature is high something you can consider is going for a run indoors. This will allow you to get your work out in and not have to deal with the heat!

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