Staying safe on summer runs
June 28, 2020


During a hot spell, it’s very important to adapt your running/jogging to suit the conditions.

My top tips would be to try and get out early before the heat of the day sets in or in the evening when it has cooled down slightly, reducing your speed, cutting the duration of your daily run, lots of sunscreens and a hat is definitely the order of the day and lastly make sure you keep hydrated.

I managed to get out around 06:30 (25 June)  for my jog around the very peaceful bridleways of North Suffolk, it was still very warm so I just slowed down, and stopped a few times to take a few photos and take in the best part of the day.

5 tips to remember while running in the heat


1. Hydrate
Hydration is never more important than during a hot summer run. Your body heats up as you work out, and some people can lose five or 10 pounds of sweat during a long run. You can do one of three things: Drive your running route ahead of time and stash some water and sports drink in various spots, bring a fuel belt, or leave cold drinks at your house and run a loop past it every few miles so you can drink up.

2. Dress Lightly
Now is clearly not the time of year to be wearing running pants or heavy base layers. A pair of light, breathable running shorts, along with a top made of wicking material, is all you need. Throw on a hat and sunglasses to protect your scalp and face from the sun, and wear sunscreen—particularly on your nose, arms, neck, and legs (the back of my calves always burn). If you’re wearing a tank top, be sure to get your shoulders.

3. Be Prepared
You should be prepared for every run, whether it’s 20 degrees and snowing, 85 and sunny and everything in between. Be prepared. You never know what can happen out there. Heat exhaustion and heat stroke are very serious … if you start to feel ill, call for help or flag down a motorist.

4. Cool Down
When you return home from your summer run, you’re most likely drenched with sweat and feeling overheated. Grab a drink of cold water and hop in the shower. Turn the water as cold as you can stand it and let your body cool down. Or, if you’re feeling particularly bold, give yourself an ice bath and bring your body temperature down to a normal level again.

5. Ease Into It
After months of running in colder temperatures, your body won’t be used to pounding out 15 miles in the hot summer sun. So don’t jump right into it. If you have a long run scheduled and the forecast calls for temperatures in the 90s, head out before sunrise when it’s not as warm. Or wait until the evening. Try to run along shady paths as much as possible. After a few weeks your body will adapt—but don’t become complacent. If it’s too hot or if you’re not prepared, it’s better to wait a day than to go put yourself in potential danger.

Enjoy your running everyone and stay safe!

Paul Evans 

Double Olympian, Paul Evans is one of our Keep Moving Suffolk campaign champions – read more about Paul.

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