The sun is shining, you love the high temperatures and would like to lace up your running shoes right away. But what do you have to watch out for when running in the heat? These tips will get you through the summer in shape.
Summer, sun, sunshine. Off to the running shoes. Or better not?
Just try running in the heat.
Every body ticks differently. While one person copes well with warm and even high temperatures, another groans at 20° Celsius.
Therefore, you should simply test whether you are made for jogging in heat or not.
At what point do we talk about running in the heat?
Strong sunlight and high temperatures put a lot of strain on the body when jogging. Even from 25 degrees, too intensive training can be very strenuous and leave consequences. From 30° at the latest, sports experts only recommend exercising in water, in the shade or in air-conditioned rooms.
If the temperature exceeds 27 °C, you should consider whether or not to lace up your running shoes. That's when things start to get critical for most athletes.
Avoid running in 30+ degree weather even as a professional runner!
Even at temperatures above 20° you have to listen to your body. Slow down, reduce the distance, move to shadier places if possible, and follow specific recommendations for summer jogging.
High temperatures don't scare you? Then read our tips and tricks.
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Is running in the heat unhealthy?
Yes, a round of jogging in very high temperatures is unhealthy and can even be life threatening if you are not used to it. Running in the heat can cause headaches and dizziness due to very high fluid loss. The body overheats and can no longer cool down, this can even promote a heart attack.
For running beginners, it is not recommended to run in very summery temperatures. Professionals can better interpret their body and its warning signals, but should also refrain from jogging in the heat.
Heat type and cold type
Heat is a matter of getting used to. However, some athletes never get used to the high temperatures. Studies and surveys have shown that short and light runners cope better with intense heat than tall and heavy runners. The tide turns at very low temperatures in winter. Here, the cold types have a clear advantage.
Research has shown that individuals with low body fat, good exercise status and low age are better able to withstand high temperatures.
The twelve golden rules for your run in high temperatures
- Drink a lot
- Reduce training
- Choose shady running route
- Protect head
- Run in the morning or evening
- Observe ozone values
- Apply sunscreen
- Cool shower
- Light clothing
- Take warning signals seriously
- Eat healthy
- Search for training alternatives
Very important: Listen to your body!
Take every warning signal seriously. Don't ignore it just because you want to set a new best time.
Headaches? Cramps? Great thirst? Stomach problems or even slight dizziness? Then stop running immediately and go into the shade. Sit down and breathe deeply until you feel better. Then go back (!).
By the way, the same applies to hay fever. In summer, grasses bloom and make life difficult for allergy sufferers.
False ambition makes you sick and leads to injuries.
How much do I need to drink before running?
When it is hot, we need to drink a lot. Eh clear, right? Drinking a lot, inevitably leads to a lot of sweating. When we focus on running in the heat, it really goes around and that's a good thing. Because sweating is very healthy.
This is how our body cools down the temperature so that we do not overheat. How much we sweat depends on many factors. Men sweat more than women. And thin people sweat less than those with more kilos on their hips.
The more we sweat, the more we need to drink to compensate for the lack of fluids.
If you want to know exactly, weigh yourself before and after the run. Use a digital scale for this.
Drinking too much is not healthy either. Because then you 1. have a water belly and 2. you can even get a sodium deficiency. Too much liquid dilutes the body.
How to drink properly before running in the heat
If you know you'll be running in high temperatures, drink enough. Start drinking 3-4 hours before. Half an hour before the run, don't drink anything. Only 2-3 sips before you run.
So you prevent the water belly and that you suddenly urgently need to pee on the road.
If you have planned a longer run (more than 5 km), then you should check in advance whether there is a possibility to drink something on the way. There are often small fountains in parks or along running routes. Or take a fanny pack with small water bottles.
Tip: Practical are running belts, where the water bottles are attached to the back. This does not interfere with running! Or a trail running backpack with integrated hydration bladder.
By the way, if you are properly hydrated, your urine will be light to colorless - so you can observe during the day if you are well prepared for the run in the heat.
Reduce your workout when it's hot!
Do you run all year round? Then you've probably noticed that your body deals with running very differently in the summer than in the winter.
Already at more than 24 degrees, the pace and scope must be adjusted.
There's a simple rule of thumb you should remember: Heat running means changing the running program by 30 to 50 % to reduce.
Instead of normally running 10 km, you now run only 5 km. And these 5 km you run on average slower than normal. At the same time, you no longer run 4 times a week, but only 2-3 times.
Tempo runs and Interval runs at very high temperatures you should not not perform.
Don't be surprised if your heart rates are much higher than normal. Running in the heat causes your heart rate to increase as well. That's why your heart rate per minute is higher, even if you run the same pace and distance as always.
So take it easy. Give your body time to adjust to the heat and slow down.
That's why strength training is so hugely important for runners!
How to choose the right running route in summer
Your usual running route is in the blazing sun and on asphalt? Then find a different route for your summer runs. Avoid all sections where you are in the sun for a long time. Especially if you run on the road.
The reheating of the asphalt is enormous on hot days - it can get up to 60 degrees.
Much more pleasant is running in the heat in the forest. Under the trees, the air is much better and cooler at the same time.
Always use mosquito repellent when running in the forest! The little beasts can hardly wait until another jogger gets lost in the forest while running in the heat.
Tip: If you don't want to spray mosquito repellent on your skin, you can also treat your textiles with it. So the mosquitoes stay away and you do not feel sticky.
Running in the heat: what clothes should I wear?
The shirt and shorts should be light and airy. Heat accumulates in long pants and tight shirts. This is extremely unhealthy. At the latest from 25 ° you should wear shorts, because then already 3/4 pants are too warm.
That it should be functional clothing is logical, right? In cotton, your skin can breathe only with difficulty. In addition, the shirts soak up and feel wet on the skin.
Only in the sports bra, however, I would not go running. Because there is the risk of sunburn very large and also mosquitoes are happy about the tidbit :).
Do I have to wear a cap?
When you go jogging in the heat, you don't always have to wear a cap. Because over the head our body cools down the best and most - exactly what we want during a hot summer run.
If you are running in the woods or mostly in the shade, then you should forgo the shield cap. You would only sweat more than necessary.
You only need a cap if a large part of your route is in the blazing sun. It will protect you from sunstroke and sunburn on your face.
Is stretching really necessary after running?
When is the best time to run in the heat?
The time of day plays a very important role. Avoid running at noon and in the early evening. This is not good for your body at all.
If time permits, you should make a round early in the morning. The air is still coolest here. Until about 8 o'clock is ideal. Afterwards, take a shower and you'll feel great all day long.
After about 10 o'clock you should take a break from running. At the earliest, you should go jogging again at 7 pm. If you go running later, don't forget to bring a headlamp. It can get dark pretty quickly.
The downside to evening running is that the running trails are very heated and you get a lot of heat from below.
This is also the reason why you never do very intense training in the summer. If you want to prepare for a half marathon, look here!
What role do ozone levels play?
The sun is essential for life, but it also poses dangers. And I don't mean sunburns, but ozone. This odorless gas consists of nitrogen oxides and hydrocarbons in combination with UV radiation. It always develops when the temperature exceeds 25° for several days in a row and does not cool down properly.
Therefore, beware of high ozone concentrations. It enters the lungs with every breath and can irritate the mucous membranes. Especially those who have or have had asthma should pay attention. Strong ozone exposure can trigger asthma.
Our physical resilience also decreases at high levels.
- If the value is below 110 µg/m3 there is no danger to your health.
- Above 180 µg/m3, however, it becomes critical.
- Above 200 µg/m3 symptoms such as irritation of the respiratory tract and headaches occur.
In the city, the limits are usually reached in the afternoon. In the countryside they are often still high in the evening.
That's why it's best to lace up your running shoes early in the morning.
Do I need to apply sunscreen when I run?
Too much sun is not good for our body. That's why you should put on sunscreen. Especially if your run takes place in the summer and in blazing sun.
You should at least apply sunscreen to your shoulders and face. Use a sunscreen that absorbs quickly and is not greasy. There is nothing more unpleasant than a mixture of sweat and sunscreen.
Tip: There are special sports sunscreens that are sweat-resistant and extra waterproof.
Too much sun can harm our skin. Every sunburn increases the risk of cancer. So even if you're mega hot, it's better to wear a thin airy shirt than to do the rounds belly up to protect yourself from the sun.
If the route runs through the forest, then better take an anti-mosquito spray.
With these running ABC exercises you will become a better runner!
Shower before running
It's hot. You sweat even standing up and still want to go for a jog? Then you should cool down your body before the run.
The best way to do this is to take a cool shower. This will help to lower your core body temperature. Normally, you should start sweating later. But be careful: don't shower too cold, otherwise the temperature difference is too big for your body and you will sweat even more.
A lukewarm shower after the run will help you get back to normal temperature.
What role does nutrition play in summer running?
If you regularly go running in the heat, then you should pay particular attention to your diet. When you sweat, you lose not only water, but also many minerals.
That's why your diet should include whole foods rich in vitamins and minerals.
Bananas, whole grains, vegetables, nuts, salads, fruit - the main thing - healthy and not heavy.
Don't miss out on these 13 Pre Workout Meals!
Too hot to run? Search for training alternatives!
Sometimes it really is just too hot to run. Then you should find an alternative. How about cycling or swimming? Cycling is a very good complement to jogging. Plus, the breeze cools you down and you don't feel the high temperatures as quickly.
And swimming is the very best sport in summer anyway. You cool down your body and can build up muscles wonderfully - and thus lose body fat.
Alternatively, you can take the inline skates. But please also here: shady and in the morning or evening.
Or how about a lap on the treadmill in the cool gym?
As a runner you should Regular strength training exercises make to protect you from injury!
Our conclusion
Whether running in the heat is a good or bad idea depends entirely on you. Some people tolerate it well, others don't. Listen carefully to your body so that nothing can go wrong.
If you notice headaches or similar, you should stop running immediately. But even if your body doesn't have problems jogging in the summer, you should take it down a notch.
Good workout! :)
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