Training in the summer months
Ben Barwick is a UKA Coach in Running Fitness and works for Mind’s training partner, Full Potential. The team at Full Potential are on hand to help #TeamMind get ready for their active challenges.
Every so often, it gets warm in the UK! Some runners will cope better than others in the heat, so it’s important to think about how to approach training in the summer. We’ve got some tips to help the transition to warmer weather training.
Plan your run, cycle or hike
- Try running, cycling or hiking earlier in the morning when it’s cooler
- Stick to the shade whenever possible
- Use sunscreen if you’re training outside when the sun is beating down
- Consider a “split” training session – do it over two parts if it’s too hot to do it in one chunk, or if you simply don’t have time in the cooler part of the day
- Move things around – a training plan is a guide, it isn’t set in stone. If one day is forecast to be very hot, consider swapping your rest day to avoid needing to train in the heat.
Wear the right clothing
Small changes to how you dress for a run will help you train in the heat.
- Wear a cap to keep the sun off your face. We’d suggest finding one that’s well ventilated. You can even run it under cold water before putting it on if it’s really warm outside.
- Soak a buff (a multifunctional scarf) in water before putting it around your neck, wrists or head.
- Sunglasses will stop you from squinting in the sun. It’s important to keep your face muscles relaxed – a tense face can easily translate to tight muscles elsewhere.
- Lightweight running socks will help if your feet swell up more than usual in the heat. You can also find lighter weight walking socks for warmer weather.
- Wear lightweight, well-ventilated fabrics.
Stay hydrated
The best advice is simple – drink when you’re thirsty. You don’t need to force yourself to drink every mile if you don’t want to.
If you’re carrying water, you can splash some on the back of your neck and your legs to help to cool you down, too.
Should I introduce electrolytes?
Electrolytes are minerals which are important for lots of bodily functions. When you sweat, you lose electrolytes and water.
Your body always wants to keep these electrolytes in balance. If you’re only drinking water during strenuous exercise, you’ll water down the ratio of water to electrolyte. Adding an electrolyte tablet into your water will help to balance this. It's possible to have too many electrolytes, so try and just use these when training and limit the amount you use, following the instructions on the packaging.
Slow down
You may need to slow down when running, cycling or hiking to stop yourself overheating. When it’s hot your body is already working harder in everyday life to keep you cool – with our resting heart rates increasing in the heat.
If you're moving too fast, your heart rate will spike – your muscles will be demanding oxygen while the rest of your body tries to keep cool.
That’s why we ask runners to focus on effort levels (not pace) when running in warm weather. Easy running will probably be slower in the heat, but you’ll still see the training benefits.
Enjoy your summer of running, cycling and hiking, and with these tips, you should have a fantastic time.
Allergies
If you suffer from allergies during the spring and summer months:
- Think about the time of day you run. Pollen counts are lowest in the middle of the day – but that brings other complications for training if it’s hot.
- There might be days when you can’t train. But if you can be flexible with your exercise and train on days with lower pollen counts, it might make all the difference.
- Take a slightly longer warm up. This will give your body time to get used to being outside.
- Remember: clean clothes and clean bodies! Pollen will stick to your skin, hair and clothes. Washing everything regularly will stop build-up of pollen. Dry your clothes inside, to make sure they keep clear of pollen.
Important: disclaimer
Please read this information carefully:
Full Potential is an independent service provider. Mind does not endorse or guarantee the services of Full Potential, and you take part in a training programme recommended by Full Potential at your own risk.
It’s your responsibility to consult with your GP to make sure that you’re medically and physically fit and well enough to take part in a Full Potential training programme and – as per our terms and conditions – your fundraising challenge. Mind will not be held responsible for any injury or illness related to your training or taking part in a fundraising event.
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