Every summer, I get the same comment: me, running when it's hot, I can't!
It is true that it is more difficult to run in hot weather. Why? Since it is bad for your body to overheat, you get tired more quickly when the weather is hot. And it's even worse if it's hot and humid, because sweating then becomes a less effective way to dissipate heat. How to overcome this?
- Leave fresh
If you're just starting your workout and your temperature is already slightly elevated because you've just been in the sun for 30 minutes and you're thirsty, let's say it's a bad start.
In the past, some studies had shown an improvement in performance in hot environments when athletes were cooling down with cold jackets. It might not be necessary for you to buy yourself this type of jacket or place yourself in the freezer, but maybe a little walk in the basement might be relevant.
2. Be well hydrated when leaving
As we know, in general, it is not no need to drink until you are thirsty. However, it is important to stay hydrated throughout the day. In general, if we are relaxed and not busy, our hydration tends to manage well. On the other hand, if you are busy or stressed, you may feel less thirsty. In this case, it might be a good idea to drink some water before you go for a run.
3. Look for shade and nature
Shade hides you from the sun's rays, while nature, especially tree leaves, absorb some of the sun's heat.
4. Adjust your race time
If you run in the morning, you may need to get up earlier to run at an adequate temperature. If you run at night, you may need to run later.
5. Adapt slowly
At the start of a heat wave, your body is not suited to running in high heat. It is therefore essential to be progressive in this adaptation. Plan your shortest and less intense outings at the start of the heatwave. As you adjust to the temperature, you can plan more intense and / or longer rides.
Thank you Daniel for your valuable advice. I take it into consideration.