Running in the Heat: Practical Tips for Those Who Don’t Want to Stop Training


Running in the heat? Yes, you can, provided you respect some simple rules. But not only running, but also walking needs a readjustment plan. Often you start running, or walking, with the intention of losing weight and gaining health.

You know that it takes a long time to get to a good point and feel trained. Unfortunately, the time it takes to lose your results is much faster.

Then there is to say that running or walking become an integral part of the new lifestyle adopted and it is difficult to give it up, especially in the period when there is more light and, thanks to the holidays, you have more time.

Running in the Heat, Here’s How to do it

Running and walking at high temperatures can be a major stress on your cardiovascular system. Your body:

  • Sweat more,
  • He’s got a higher heart rate
  • Reacts by dilating blood vessels

So here’s how to do it so you can continue to train even in the hottest season:

Don’t Force!

First of all we said “keep on training” and not “start”. If you’ve never played sports, you don’t have to start training under the sun! Even if you are already trained, avoid the hottest hours and try to train early in the morning or evening at sunset.

Listen to Your Heart

If you have a heart rate monitor, you may have noticed that your heart rate is higher at the same pace. Ideally, you should decrease your heart rate slightly to prevent your heart rate from rising too high. Never before has constancy been more important than pushing too hard.

Feeding and Hydration for Running

Never as important as they are now. Okay, from years of summer news, you must know that you have to eat light, drink a lot and not go out in the hottest hours. Remember, however, that if you do sports, you need to ensure that you get a surplus of hydration and mineral salts.

Give the green light to fresh fruits and vegetables and lots of water. Try to drink properly throughout the day and, if you want an additional source of minerals, think of a snak with dried bananas or apricots.

Hot Running Paths

If you normally run on the road, in excessive heat, it can become torture! Try to map your area and look for alternative routes, perhaps in the shade thanks to trees. If you don’t have a park or dirt but you really don’t want to give up running, consider buying a good treadmill to use in your air-conditioned home.

Post Ride, How to Recover

Spend a few minutes stretching to loosen up your muscles and reduce the pain of the next day. It is very important to take a lukewarm (and not frosty) shower and drink to replenish the lost fluids.

Difficulty Sleeping After Running

Running is a tiring but at the same time relaxing moment. If you go running late you may experience some sleep problems. After running, the body remains very active and some people find it difficult to fall asleep. Try not to run too late and not to train too hard.

Recognizing a Heat Stroke

Running in heat can make it excessively difficult to evaporate sweat. Your body will not be able to lower your body temperature and you will be at risk of heat stroke. How to recognize it in time? Always listen to your body, do not exaggerate and stop if you experience one of the following symptoms:

  • dizziness,
  • tiredness,
  • tachycardia,
  • accelerated breathing,
  • excessive sweating,
  • headache,
  • intestinal disorders.