Here’s an important thing to remember if you’re out running especially in the heat, if you don’t feel good... STOP running and take a break! Get into some shade at the very least... your body may be warning you it’s too much. Please listen to it... pushing through a run in brutal heat is not wise... and can cause much more harm than good...
We run in Tampa Florida and it is really hot here. I ran 5 miles this morning before the sun was out and it was still brutal. I wear a cotton headband under my visor to help soak up sweat that tends to drip into my eyes. They key to running here is to run in shade as much as possible. If you live in the south, you get used to the heat, but the sun is very damaging over time. Shade is our friend! I do electrolyte tabs every 5-6 miles. We put a cooler out on the trail usually about 4-5 miles out so we always have stops were we can refill our water and get electrolytes. We just use a cheap styrofoam cooler and sometimes we put frozen wet wash cloths in there too so we can cool off before heading back. Happy summer running!
I live in Tennessee, the home of heat, humidity, pollen and ragweed. Unless I am taking part in a group run or a race, I take my runs indoors on the treadmill during summer months.
I am from Saudia, and I run in the middle of the night and its 40C (104F).!!LOL .. so I have experienced in the running in pretty sweltering weather :)
I'm living in Texas right now, and running outside in the summer is tough. I carry a pack with a water bladder, even on my shorter runs, and I like to put a few ice cubes in with the water. With the bladder close to my back it makes my back feel cool and the cold sips really help!
I live in Texas, and suck at getting up early. Just did a 10 miler while the sun was setting in 100°. For me the temperature isn't as bad as you always might think it'll be mentally.
Super useful tips!! preparing for a hot summer here in Sweden with lots of running so the timing is perfect :) They covered so many good things here but I have some personal tips I recommend. 1. Carry electrolyte water or gels with you, it's very important when running in the heat. I personally use Umara products which are also vegan. The running channel also made a video ''Recovery Tips For After A Long Run | Marathon Training Recovery Ideas'' where they mention electrolytes, I recommend reading up about it if you seriously want to run in the heat this summer. 2. Make sure you start hydrating hours before the run or even the day before and not chunk all the water just before running as that will only make it harder to run. 3. Carry clothes that are any color but black since, black absorbs heat more. I can't think of anything else that they didn't mention in the video. Thank you again Anna, Kate, Rick and the cameraman/crew? lol Looking forward for more running videos. Do you have any plans to make a video (how to get a halfmara PB? I loved the 5k and 10k ones.
Great advice and lots of it... I definitely struggle running in the heat, though quite enjoy the added challenge. After getting used to running during the winter months at night, there's a big noticeable difference in time. My favourite local route now involves 3.5 miles around the coastal path to a set of lodges. Where there's a outside tap, perfect to throw some water over your head and refill a water bottle before ambling back around the coast.
I live in Greece, so I am able to provide some input on the matter. Before running, always make sure your urine is white, which means you are properly hydrated. Calculate to consume +25-50% more water than usual. Recommend to consume water with electrolytes. To make a comparison: I start drinking water WITH electrolytes on my >15km runs, but in hot weather I will drink water with electrolytes even in a 10K. After running, make sure you hydrate yourself with again more water than usual, even if you feel great, dehydration doesn't give signs! Target is always to pee white. Optional: Use recovery tablets Whenever possible though, just avoid running in temperatures >30C
I won't have been the only subscriber searching for this subject this week, I'm sure. Thank you! That was a reassuring watch after my distance pace declined dramatically in the late afternoon sun yesterday, and I found myself taking walking breaks on what I'd expected to be the easiest run of the week. The practical advice here is great, but even better is the philosophical advice, to accept that conditions will have an unavoidable effect and not compare your performance against others' (or even your own on cooler days). It was all exactly what I needed to hear.
Miami runner here - second all the tips below, plus salt tabs. That's really made a difference for me - one before I start and one every 5 miles or so, keeps me from getting lightheaded and crapping out mid-run in the SoFla heat!
I carry my water bottle with me even when I go for like 30 min run. I don't drink them all the time, but it is more to avoid anxiety I might feel if I ever get dehydrated..
So, I have a half marathon tomorrow, and it's going to be in the low to mid 80s. The race committee is telling us to plan to run slower, but I'm still going to PR the course. Not only am I gonna PR the course, I'm running a negative split, running much slower in the first half of the race. It's gonna be awesome!!!!
@@whitneyhope2029 - Seriously though. In that part of the country, it is not uncommon for the temperatures to get up to 120 F and the temperatures to remain above 100 for weeks on end. I prefer to run outside than I do a treadmill any day of the week and twice on Sunday. I am a bigger fan of living and surviving my runs.
For example on halfmarathon and aprox 2 hours of running, I would put bring suncream on me and lose a minute or 2 for stopping at drinking checkpoints every 5k and thats It. I mean even If you run or can run faster most likely you wont be In top 3 so just enjoy the run and get your medal and look at It as a training day.
Summer running in the desert can be bananas! Our temps in AZ have been running 113 to 115 degrees this week and this is just the beginning...running safely is key. Always bring water, wear sunscreen, slow your pace and be aware of how you're feeling. I also recommend an electrolyte drink before and after your run...It is super easy to dehydrate in this hot, dry climate. 🥵🏃♀️🏃
I am a strong sweater so even in mild temps just a hat does not cut it for me in keeping the sweat away from my eyes. When it is hot or on longer runs I always wear a cotton wrist band to soak up the sweat. Even a buff will do.
I appreciate all the tips. I am currently living in south-central Japan and my goodness do I need the advise here. In August the average high is about 33 and the humidity is on average something like 75%, so it is a brutal running environment, and given it is Japan (the land of the rising sun) the sun is generally up before 5, which isn't super conducive to early morning running unless you are into that life.
From AZ. While training for "Running with the Devil Marathon" (hottest marathon in the US, with a start temp at nearly 100F), I'd wear white long-sleeved billowing shirts, hats with a tail (think French Foreign Legion), carry tons of water + electrolytes (frozen bottles and an insulated Camelback), take frequent breaks in the sparse shade, and keep my route near home or locations that would provide relief if I had a really bad day. My daily runs were always in 100F-110F temps, with long runs in the 2 - 2.5 hr range. Maintaining a slower pace is just part of the deal, so get used to it. I actually enjoy running in the heat over the cold. A running injury kept me from competing in that marathon, or any races for the next few years. Hope my added ideas help others.
Tucson, AZ runner here. 2 tips. 1: Use insulated water bottles. Fill completely with ice, add a spurt of water, shake, more ice, water, shake, repeat until you've crammed as much ice in as possible. By the time you need it, it'll be liquid. 2: Store ice, water, cold fruit and a fresh t shirt in a cooler to dive into when you get back to the car. Getting to that stash is motivation enough to keep the legs pumping.
A wide brimmed hat is good as an alternative to sun block on the forehead. Sun block tends to run into ones eyes and causes them to sting. Just be sure to apply block below the eyes. And keep in mind that under extreme conditions, it is possible to burn through light clothing so be sure to apply sun block below a white shirt if the sun is intense -- especially on the shoulders.
Personal recommendations from a Brit living in South China, run before sun rise and run fasted, teh later does take some get used to. But you are much lighter and a lot less hot, food makes you very much hotter.
Tips running mid day..... find a park with lots of tree's or a picturesque canal run - take it easy, it's not race day but you are training yourself for a race, that is going to be warm..... and if its 15º + carry water - if its a long run or Ultra two 500ml bottles (and get used to carrying the bottles) weeks before race day
I always sweat very heavily even in mild conditions. I wear cap back to front which helps pull the sweat from my head and usually cools my back as the cooling sweat drips off the cap peak.
If you have access to a pool or lake water running is a great no impact workout! If you have trouble staying afloat you can use one of those noodles they are inexpensive. Also when I leave water on my route I partially freeze the bottle... then I have cold water when I get to it.
Under extreme conditions -- competing when it is above 40 degrees C for instance -- it can be almost impossible to drink enough to re-hydrate. This can be a problem in multi-day competitions and really affect your performance. In those conditions carry water with you everywhere between events and drink constantly. Use straws also since you gulp air when drinking directly from a bottle and this makes you feel full before your stomach is actually full. Electrolyte pills (salt pills) can help under these conditions and I find them better than sport drinks (and less fattening). They can make cramps disappear like magic. Just drink a lot of water with them.
"it's not often to too hot to run..." Me: Disappointedly remembers I am Australian and more than half the year is well over 30 with at least 10 days a year being nearly 50
Unless I am taking part in a group run or a road/trail race, I don't run in the heat. Especially living in the southern US where I live where summer temperatures can easily reach 40 C. I will happily take the run indoors on the treadmill or an indoor track.
Yeah I need to practice running in the heat as when I did a 6k it took me around 32 minutes when usually I can do that in the 28 minute mark in cooler weather. I also like to run in the evenings I can never get up early enough to do an early morning run. I always wait 2 hours after eating a meal to run and make sure I go the toilet beforehand.
"Artificial sweat". Both in every day life and on runs, on very hot days I shower my T-shirt and shorts in the bathtub or sink and squeeze them so they are already a bit damp to really wet even before I leave the house. It has the benefits of sweat (cooling effect of evaporation) and saves my body to start sweating (no losing water or electrolytes, no smell) for a while. I like to re-wet my clothes whenever I can. Fountains, wells, whatever. Just make sure your clothes don't become see-through when wet 😉
I live in a coastal desert and the summer heat here is ferocious. I wish that I was one of those people who can exercise really early in the morning so that I could avoid the heat, but I'm not 🙄 Keeping hydrated is my main concern, and I look for shade wherever possible.
Hi. Finding your running pace means being able to hold a certain speed while running a set distance. You might find our video on different paces useful ruclips.net/video/O6wKY9YTTrY/видео.html Pacers are often used at big events and will run with a flag on their backs to show what their finish time will be. If you can stick with them from start to finish then you will complete the race in that time. With regards to weightloss, pacing isn’t something that has a direct link, no.
I don't sweat very much so my problem is overheating rather than dehydration. Even a short jog down the road has me looking like a beetroot! I did a trail 5k race in the heat of last weekend in Greece with one of those cool towels (wet 'n shake jobby) tied tound my head and the tail ends draped over my shoulders. OK i looked like a mutant cross between 80s Olivia Newton John and the Karate Kid but the cooling effect was absolute bliss. Totally recommend cooling towels.
There was 1 tip when running make such you run a long where there is some shaded spots on a hot day as it will help when you do long runs that may go more then 10k as it will allow your body to relax & cool down during that time.
Literally stopped to dunk my head in a fountain last night while I was running. Heat warning with high humidity is no fun. Go easy. Freezing two chest bottles and a half bladder of water to throw in my vest tonight. Going slower and shorter.
One tip I found was if you run out of water and near a graveyard - most have taps for dog water And if you're near Coast they re fill bottled water too (Post Cover 19) lol
I work here in middle east and i love running when it’s winter. But when its summer i barely run because even at night it reaches 46 degress celsius 😢 any tips from you guys? I usually run 11pm or 12 midnight
Thanks for watching and yikes - those temps do sound like a challenge! Early morning or late night runs aren't always the most practical I'm sure. Do you have access to a treadmill as an alternative when running outside isn't possible?
Same but I like to do my jog during the sunsets like 5:30pm But as it gets hotter it's now harder to jog and I sweat alot It's like 40 Celsius in my country
I take a camelback and fill it with ice without the bladder. And put ice in any extra pockets. I flip it over so the insulated part is not on my back. The melting ice lasts for about an hour and it keeps my back cold and the cold water drips down helping. Then ice in a baseball cap. And ice in a squeeze bottle that melts and I squeeze on top of head every 5 minutes or so.
How about tips for what to do when you run along the canal etc and encounter DOGS OFF LEADS.... they're happening more and more these days and owners are oblivious and texting on their phones
Question related to running.. I have averaged a pace of 4 miles in 29-30 minutes... Im haling a** for the most part with good controlled breathing. But if i tone it down a bit and it takes me say 40 minutes to get 4 miles in with controlled breathing. So when i hit 4 miles in 29-30 minutes i have so much sweat pouring off me its crazy. But if i tone it down i am damp but not as if i fell in a lake. Will i get the same effects by toning it down as long as i keep the same distance on average? Im trying to figure out this because option 2 is easier on my knees of course, even though i dont have any pain. Im trying to make good choices. I run 2 on, 1 off and repeat. As well as after my runs i lift weights for 30-40 minutes. Thanks in advanced!
Hey! Check out our video all about different breathing techniques here (ruclips.net/video/Q-uTUBkMqvE/видео.html) or alternatively watch our video about how to improve your VO2 Max as this will help with your breathing and make your runs feel easier (ruclips.net/video/8EGsZkBMoOU/видео.html)
Haha the best thing to have after a run is water or an electrolyte drink - check out our video all about electrolytes: ruclips.net/video/kaspny4ZYIY/видео.html
I'm about to start training for the London Royal Parks half marathon in prep for the London marathon, do you have more info/recommendations on when and how much to be drinking the electrolyte drinks/water during training/race day? Thanks
@@runningchannel I feel like I'm getting back pain with my increased running, is that common? If it is, could you do a video on how to help avoid it/exercises you can do for the back maybe? Cheers Tom
Biggest thing I notice when at races or parkruns when it is hot or even just warm is people over dressing. 20c and folks still in leggings/running tights just having energy sapped away from them.
Chris Foulds I would add, running in black in the heat. I’m a “big” runner and run in shorts and sleeveless tops. I’m not good in heat and I can’t begin to wonder how people run all black long sleeved tops and leggings in Summer.
Coming from sub-tropical Australia where you sweat without exercising, I found a running cap isn't suitable as it traps the heat radiating from your head resulting in you getting even hotter. I found a running visor the go to here in summer time.
30 seconds per mile slower for 3 degrees??! I absolutely hate the heat but I've run plenty of PBs in the middle of July. I don't think it effects you other than making you sweat more.
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How to decrease lactic acid while running plz help me out 🙏🏼
Mildly helpful but good enough for people only doing a few or so miles...
I always tell myself I’ll wake up early and do my run before it’s too hot. I never do.
I know the feeling!
I say the same thing.
Literally every day
Same
I did it today I woke up too late and went for a running and it was very hot
I'm watching this while looking out the window at torrential rain. Thanks for the tips! They'll come in handy for the 3 days of English summer we get.
At least you’ll be nice and prepared when the sun does finally show up...😉
Here’s an important thing to remember if you’re out running especially in the heat, if you don’t feel good... STOP running and take a break! Get into some shade at the very least... your body may be warning you it’s too much. Please listen to it... pushing through a run in brutal heat is not wise... and can cause much more harm than good...
so true well said!
We run in Tampa Florida and it is really hot here. I ran 5 miles this morning before the sun was out and it was still brutal. I wear a cotton headband under my visor to help soak up sweat that tends to drip into my eyes. They key to running here is to run in shade as much as possible. If you live in the south, you get used to the heat, but the sun is very damaging over time. Shade is our friend! I do electrolyte tabs every 5-6 miles. We put a cooler out on the trail usually about 4-5 miles out so we always have stops were we can refill our water and get electrolytes. We just use a cheap styrofoam cooler and sometimes we put frozen wet wash cloths in there too so we can cool off before heading back. Happy summer running!
Great tips! 🙌 Thanks for watching
I live in Tennessee, the home of heat, humidity, pollen and ragweed. Unless I am taking part in a group run or a race, I take my runs indoors on the treadmill during summer months.
I tried out the frozen wash cloth today! (35 celcius =95 fahrenheit in Holland) loved it! Best life/sports hack I’ve ever tried! TU
timmaastricht wow that is HOT! Happy ruining!
I am from Saudia, and I run in the middle of the night and its 40C (104F).!!LOL .. so I have experienced in the running in pretty sweltering weather :)
wow! that's crazy hot!
Holy Shit man how hot is it during the day
Running hats, running sun glasses, running sun cream. I'm running out of money here.
Run at night. On lit roads. I use the local University ring road nearby. Super quiet at night during covid. Safe and well lit too.
me too!
I'm living in Texas right now, and running outside in the summer is tough. I carry a pack with a water bladder, even on my shorter runs, and I like to put a few ice cubes in with the water. With the bladder close to my back it makes my back feel cool and the cold sips really help!
Good plan!
I'm freezing a half bladder and two chest bottles for my vest tonight. Hoping it helps. Last night's run was the toughest sweatiest run yet.
The feels like in Houston at 5:30 AM is 90°, so it’s IMPOSSIBLE TO ESCAPE
🥵
wow..it's been crazy hot in colorado too!
@@StrongOver40 Even in new jersey it's been ridiculous and i just cannot run in 60% humidity at 88 degrees
It’s often 100 degrees where I am.. the hottest day was 113 which broke the previous record in 1970
Went running for the first time in Arizona last weekend. Definitely ran at a slower pace than I usually would. Wonderful advice guys. Keep it up!
Great job! Thanks, glad you found it helpful!
I live in Texas, and suck at getting up early. Just did a 10 miler while the sun was setting in 100°. For me the temperature isn't as bad as you always might think it'll be mentally.
All good advice. Heat can be a real game changer for many.
I personally love running in heat but struggle badly in the cold.
Goes to show how we’re all different, doesn’t it?
My favorite time to run is during fall
Super useful tips!! preparing for a hot summer here in Sweden with lots of running so the timing is perfect :)
They covered so many good things here but I have some personal tips I recommend.
1. Carry electrolyte water or gels with you, it's very important when running in the heat. I personally use Umara products which are also vegan. The running channel also made a video ''Recovery Tips For After A Long Run | Marathon Training Recovery Ideas'' where they mention electrolytes, I recommend reading up about it if you seriously want to run in the heat this summer.
2. Make sure you start hydrating hours before the run or even the day before and not chunk all the water just before running as that will only make it harder to run.
3. Carry clothes that are any color but black since, black absorbs heat more.
I can't think of anything else that they didn't mention in the video.
Thank you again Anna, Kate, Rick and the cameraman/crew? lol
Looking forward for more running videos.
Do you have any plans to make a video (how to get a halfmara PB? I loved the 5k and 10k ones.
Thanks for the extra tips Dissey!
I’ll see what we can do for a half marathon video :)
And our cameraman is Tom :)
@@runningchannel Don't make Tom walk backwards in to a tree like you did a few video's since. ;)
@0 0 Yeah, and today i ran in 32! crazy hot today.
@@Dissey 32 today in Australia and its not even summer yet! Not looking forwards to running in 40+
Great advice and lots of it... I definitely struggle running in the heat, though quite enjoy the added challenge. After getting used to running during the winter months at night, there's a big noticeable difference in time. My favourite local route now involves 3.5 miles around the coastal path to a set of lodges. Where there's a outside tap, perfect to throw some water over your head and refill a water bottle before ambling back around the coast.
Sounds like a gorgeous run! Hope the tips help you get out in the sunshine!
I live in Greece, so I am able to provide some input on the matter. Before running, always make sure your urine is white, which means you are properly hydrated. Calculate to consume +25-50% more water than usual. Recommend to consume water with electrolytes. To make a comparison: I start drinking water WITH electrolytes on my >15km runs, but in hot weather I will drink water with electrolytes even in a 10K. After running, make sure you hydrate yourself with again more water than usual, even if you feel great, dehydration doesn't give signs! Target is always to pee white. Optional: Use recovery tablets
Whenever possible though, just avoid running in temperatures >30C
I won't have been the only subscriber searching for this subject this week, I'm sure. Thank you! That was a reassuring watch after my distance pace declined dramatically in the late afternoon sun yesterday, and I found myself taking walking breaks on what I'd expected to be the easiest run of the week. The practical advice here is great, but even better is the philosophical advice, to accept that conditions will have an unavoidable effect and not compare your performance against others' (or even your own on cooler days). It was all exactly what I needed to hear.
Miami runner here - second all the tips below, plus salt tabs. That's really made a difference for me - one before I start and one every 5 miles or so, keeps me from getting lightheaded and crapping out mid-run in the SoFla heat!
Thanks for sharing your tips!
I carry my water bottle with me even when I go for like 30 min run. I don't drink them all the time, but it is more to avoid anxiety I might feel if I ever get dehydrated..
Good option if it works for you! 👍
well done!
So, I have a half marathon tomorrow, and it's going to be in the low to mid 80s. The race committee is telling us to plan to run slower, but I'm still going to PR the course. Not only am I gonna PR the course, I'm running a negative split, running much slower in the first half of the race. It's gonna be awesome!!!!
Update: I just crushed my half marathon PR by 15 minutes!! It was quite muggy, but I kept hydrated. It was a great day!!!
That is awesome! Well done to you!
This is so helpful! I’m moving to Arizona and this will definitely come in handy.
Glad it was helpful!
If you want my advice, take it indoors on the treadmill in AZ. The only thing hotter than AZ and Nevada in the summertime is Hell.
David Reynolds thanks for the advice!! 😂😂
@@whitneyhope2029 - Seriously though. In that part of the country, it is not uncommon for the temperatures to get up to 120 F and the temperatures to remain above 100 for weeks on end.
I prefer to run outside than I do a treadmill any day of the week and twice on Sunday. I am a bigger fan of living and surviving my runs.
I really do like these older videos from TRC! They are so motivational!
For example on halfmarathon and aprox 2 hours of running, I would put bring suncream on me and lose a minute or 2 for stopping at drinking checkpoints every 5k and thats It. I mean even If you run or can run faster most likely you wont be In top 3 so just enjoy the run and get your medal and look at It as a training day.
Re-watching. So humid in WV
I'm really glad I started my running routine in July in the south! 🤪 I just imagine that in autumn I'll be fit and the miles will be downright easy!
haha so true!
Very helpful. Thank you 😊
Glad it was helpful!
Hi BECCA how are u doing
i feel like my heads on fire when it gets above 28 and im running for 15 mins, then i see people running super fast in even hotter heat, jeez
haha happens to me too!
Thank you so much!! This was my request!!!
Excellent! Great suggestion. We hope you found it useful 👌
Summer running in the desert can be bananas! Our temps in AZ have been running 113 to 115 degrees this week and this is just the beginning...running safely is key. Always bring water, wear sunscreen, slow your pace and be aware of how you're feeling. I also recommend an electrolyte drink before and after your run...It is super easy to dehydrate in this hot, dry climate. 🥵🏃♀️🏃
that's insane! Great tips...slow the pace...so true!
I am a strong sweater so even in mild temps just a hat does not cut it for me in keeping the sweat away from my eyes. When it is hot or on longer runs I always wear a cotton wrist band to soak up the sweat. Even a buff will do.
The uploaded this at 12.00 at night and I am watching
Thank you for watching!
I appreciate all the tips. I am currently living in south-central Japan and my goodness do I need the advise here. In August the average high is about 33 and the humidity is on average something like 75%, so it is a brutal running environment, and given it is Japan (the land of the rising sun) the sun is generally up before 5, which isn't super conducive to early morning running unless you are into that life.
From AZ. While training for "Running with the Devil Marathon" (hottest marathon in the US, with a start temp at nearly 100F), I'd wear white long-sleeved billowing shirts, hats with a tail (think French Foreign Legion), carry tons of water + electrolytes (frozen bottles and an insulated Camelback), take frequent breaks in the sparse shade, and keep my route near home or locations that would provide relief if I had a really bad day. My daily runs were always in 100F-110F temps, with long runs in the 2 - 2.5 hr range. Maintaining a slower pace is just part of the deal, so get used to it. I actually enjoy running in the heat over the cold. A running injury kept me from competing in that marathon, or any races for the next few years. Hope my added ideas help others.
Tucson, AZ runner here. 2 tips. 1: Use insulated water bottles. Fill completely with ice, add a spurt of water, shake, more ice, water, shake, repeat until you've crammed as much ice in as possible. By the time you need it, it'll be liquid.
2: Store ice, water, cold fruit and a fresh t shirt in a cooler to dive into when you get back to the car. Getting to that stash is motivation enough to keep the legs pumping.
Thanks for the tips!
Trying to run in Rio Rico az during the heat
A wide brimmed hat is good as an alternative to sun block on the forehead. Sun block tends to run into ones eyes and causes them to sting. Just be sure to apply block below the eyes. And keep in mind that under extreme conditions, it is possible to burn through light clothing so be sure to apply sun block below a white shirt if the sun is intense -- especially on the shoulders.
Very good advice Anthony! You can also apply vaseline above your eyes to stop the sun block from going into your eyes
Great video guys! Really interesting to see your pace increases by increasing temperatures.
Thanks for watching!
Personal recommendations from a Brit living in South China, run before sun rise and run fasted, teh later does take some get used to. But you are much lighter and a lot less hot, food makes you very much hotter.
Great tip!
Tips running mid day..... find a park with lots of tree's or a picturesque canal run - take it easy, it's not race day but you are training yourself for a race, that is going to be warm.....
and if its 15º + carry water - if its a long run or Ultra two 500ml bottles (and get used to carrying the bottles) weeks before race day
Heat slows me down.
That's totally natural. Hopefully these tips will help you in the heat
I try not to set any speed records when it’s hot. I just get out and run
Thank you for the wise advices!
You’re very welcome!
I always sweat very heavily even in mild conditions. I wear cap back to front which helps pull the sweat from my head and usually cools my back as the cooling sweat drips off the cap peak.
Good plan Si!
So helpful when you live in Alabama. In July.
Glad to help!
If you have access to a pool or lake water running is a great no impact workout! If you have trouble staying afloat you can use one of those noodles they are inexpensive. Also when I leave water on my route I partially freeze the bottle... then I have cold water when I get to it.
Under extreme conditions -- competing when it is above 40 degrees C for instance -- it can be almost impossible to drink enough to re-hydrate. This can be a problem in multi-day competitions and really affect your performance. In those conditions carry water with you everywhere between events and drink constantly. Use straws also since you gulp air when drinking directly from a bottle and this makes you feel full before your stomach is actually full. Electrolyte pills (salt pills) can help under these conditions and I find them better than sport drinks (and less fattening). They can make cramps disappear like magic. Just drink a lot of water with them.
Thanks for the tip Anthony! Stay tuned as we have lots of hydration videos coming out soon!
well, if it's really hot out, like now. I stay out of the sun and rest.
We live in Singapore....ALWAYS hot. Thank you for the tips!
Our pleasure!
45 minutes or less, no need of water? Try running in 107F index! Maybe the heat is different in the UK than in Texas.
It’s 47 degrees Celsius / 117 Fahrenheit where I live, so I really need these tips !
Glad to help!
Great video; excellent tips. I thought something was wrong with me.
Glad it was helpful!
"it's not often to too hot to run..."
Me: Disappointedly remembers I am Australian and more than half the year is well over 30 with at least 10 days a year being nearly 50
I'm from Australia as well and most times it gets into the 40's.
great video guys
Thanks so much!
Unless I am taking part in a group run or a road/trail race, I don't run in the heat. Especially living in the southern US where I live where summer temperatures can easily reach 40 C. I will happily take the run indoors on the treadmill or an indoor track.
Fair enough! Treadmill or indoor tracks are a great alternative
Yeah I need to practice running in the heat as when I did a 6k it took me around 32 minutes when usually I can do that in the 28 minute mark in cooler weather. I also like to run in the evenings I can never get up early enough to do an early morning run. I always wait 2 hours after eating a meal to run and make sure I go the toilet beforehand.
Great tips, thanks for sharing!
"Artificial sweat". Both in every day life and on runs, on very hot days I shower my T-shirt and shorts in the bathtub or sink and squeeze them so they are already a bit damp to really wet even before I leave the house. It has the benefits of sweat (cooling effect of evaporation) and saves my body to start sweating (no losing water or electrolytes, no smell) for a while. I like to re-wet my clothes whenever I can. Fountains, wells, whatever. Just make sure your clothes don't become see-through when wet 😉
I live in a coastal desert and the summer heat here is ferocious. I wish that I was one of those people who can exercise really early in the morning so that I could avoid the heat, but I'm not 🙄 Keeping hydrated is my main concern, and I look for shade wherever possible.
Thank you for this. It is getting so hot 🔥 here, and your video came in handy
Great to hear, Luna! Stay cool!
it's crazy hot for sure!
Ran in the 96 degree heat today to see how bad it is, I almost died. The real question: How does the human race not die from global warming?
Hi got another question for you. What's pacing and how do I pace myself? What's a pacer? Can pacing speed up weight loss? Thanks in advance
Hi. Finding your running pace means being able to hold a certain speed while running a set distance. You might find our video on different paces useful
ruclips.net/video/O6wKY9YTTrY/видео.html
Pacers are often used at big events and will run with a flag on their backs to show what their finish time will be. If you can stick with them from start to finish then you will complete the race in that time.
With regards to weightloss, pacing isn’t something that has a direct link, no.
I don't sweat very much so my problem is overheating rather than dehydration. Even a short jog down the road has me looking like a beetroot!
I did a trail 5k race in the heat of last weekend in Greece with one of those cool towels (wet 'n shake jobby) tied tound my head and the tail ends draped over my shoulders. OK i looked like a mutant cross between 80s Olivia Newton John and the Karate Kid but the cooling effect was absolute bliss. Totally recommend cooling towels.
Great video
Thanks!
There was 1 tip when running make such you run a long where there is some shaded spots on a hot day as it will help when you do long runs that may go more then 10k as it will allow your body to relax & cool down during that time.
I do lacrosse in the summer and with all the gear plus i don’t do well in the heat i always feel like im about to vomit and pass out
it's not easy..how much weight do you carry with lacrosse?
What socks for hot weather???
We actually have a sock round up coming your way soon! Watch this space 👀
I adapted to the heat so I run in 100+ weather in Texas 😢
Phew! That *is* hot! 😅
HOnestly, how does one not get heat stroke?? I ran in 96 degree heat and honestly almost died. Scares me.
I run in 38'c/100'f all the time in Thailand. If I'm in a hotel a use the gym and it's freezing running with the Aircon I never do my best runs.
run here in Thailand (72 years old) always hot! & humid! even early in morning 30 C & when sun comes up its too hot at 8 am!
Literally stopped to dunk my head in a fountain last night while I was running. Heat warning with high humidity is no fun. Go easy. Freezing two chest bottles and a half bladder of water to throw in my vest tonight. Going slower and shorter.
Great tips, thanks for sharing!
UK: Says it's hot out.
Me: **Laughs in American Southern **
Seriously, 40°C with 90% humidity isn't uncommon here and 43.5°C isn't unheard of.
Of course the UK is cooler, its more northern. The south of the us is on the same latitude as the middle east
Chile better tho..
I love this channel. You guys get me. ❤️😆
Thank you so much!
Oh my gosh. My doctor said I need more sodium in my diet but I never understood why until now!! Lol thanks
Glad it helped!
One tip I found was if you run out of water and near a graveyard - most have taps for dog water
And if you're near Coast they re fill bottled water too (Post Cover 19) lol
Great tips
Thanks!
I work here in middle east and i love running when it’s winter. But when its summer i barely run because even at night it reaches 46 degress celsius 😢 any tips from you guys? I usually run 11pm or 12 midnight
Thanks for watching and yikes - those temps do sound like a challenge! Early morning or late night runs aren't always the most practical I'm sure. Do you have access to a treadmill as an alternative when running outside isn't possible?
@@runningchannel yup there is one gym 2km away from my place so maybe that’s my last resort 😔
I unfortunately have to run with another group and they like to run in the afternoon because they’re busy most of the day.
Hypo, meaning low.
In the heat of the light
Where are you all from? (Anna and company)
Hi love your channel what stretches do you do before a run ?.. or can you just run slow and go thanks
Hi Jason, you might find our playlist on stretching and recovery helpful
ruclips.net/p/PLD1LJvOjHmtdeuJdfn7Jy-RFMpXfQrBdG
Thanks. Any advice for running in Jordan please?
Planned to do a 18k at 430am in the morning ended up starting my run at 850am and could only do 14.5k due to heat related injuries 😂
Same but I like to do my jog during the sunsets like 5:30pm
But as it gets hotter it's now harder to jog and I sweat alot
It's like 40 Celsius in my country
Move to South Africa in the summer you get 36 celcuis. Always fun.
I take a camelback and fill it with ice without the bladder. And put ice in any extra pockets. I flip it over so the insulated part is not on my back. The melting ice lasts for about an hour and it keeps my back cold and the cold water drips down helping. Then ice in a baseball cap. And ice in a squeeze bottle that melts and I squeeze on top of head every 5 minutes or so.
How about tips for what to do when you run along the canal etc and encounter DOGS OFF LEADS.... they're happening more and more these days and owners are oblivious and texting on their phones
But what u mean by hot weather? UK weather? Thats like winter and autumn for me 😔
Hopefully everyone will find some helpful tips here whatever the temperature 😊
@@runningchannel for sure they will
Thanks for the tips! Gonna need this for the area 51 raid
Great
Super really hot here in New Orleans, definitely having to stop during runs. What’s best to do during this time?
We have some tips on hydration coming in today's video that could help!
I was running in 100 degrees today with a weighted back pack
Question related to running..
I have averaged a pace of 4 miles in 29-30 minutes... Im haling a** for the most part with good controlled breathing.
But if i tone it down a bit and it takes me say 40 minutes to get 4 miles in with controlled breathing.
So when i hit 4 miles in 29-30 minutes i have so much sweat pouring off me its crazy.
But if i tone it down i am damp but not as if i fell in a lake.
Will i get the same effects by toning it down as long as i keep the same distance on average?
Im trying to figure out this because option 2 is easier on my knees of course, even though i dont have any pain.
Im trying to make good choices.
I run 2 on, 1 off and repeat. As well as after my runs i lift weights for 30-40 minutes.
Thanks in advanced!
Hey! Check out our video all about different breathing techniques here (ruclips.net/video/Q-uTUBkMqvE/видео.html) or alternatively watch our video about how to improve your VO2 Max as this will help with your breathing and make your runs feel easier (ruclips.net/video/8EGsZkBMoOU/видео.html)
Does coke or pepsi help replenish ? How about wine or beer?
Haha the best thing to have after a run is water or an electrolyte drink - check out our video all about electrolytes: ruclips.net/video/kaspny4ZYIY/видео.html
What about for 🏈
What about if you live in Siberia ?
Then you need our video on how to run in the cold and wet!
Sure I will!!!
I was running in 90 degree weather and I was so hot within my 4th mile that I had to jump into one of my neighbors pool I was about to faint
I did the same thing one time, but went into a creek...no pool :(
I'm about to start training for the London Royal Parks half marathon in prep for the London marathon, do you have more info/recommendations on when and how much to be drinking the electrolyte drinks/water during training/race day? Thanks
Yes! These videos should be helpful - ruclips.net/video/uO3vXJfwSHw/видео.html + ruclips.net/video/5m38aFJjLJI/видео.html
Good luck! 👍
Thanks, really helpful
Let us know if there’s anything else you’d like to see
@@runningchannel I feel like I'm getting back pain with my increased running, is that common? If it is, could you do a video on how to help avoid it/exercises you can do for the back maybe? Cheers Tom
Why cream?
Biggest thing I notice when at races or parkruns when it is hot or even just warm is people over dressing. 20c and folks still in leggings/running tights just having energy sapped away from them.
Absolutely! Running in the heat is tough, especially if you’re wearing too many layers!
Chris Foulds I would add, running in black in the heat. I’m a “big” runner and run in shorts and sleeveless tops. I’m not good in heat and I can’t begin to wonder how people run all black long sleeved tops and leggings in Summer.
Coastal areas 2 or 3 degrees cooler?? How British!! Try 10 to 15 degrees cooler in Oz.
Coming from sub-tropical Australia where you sweat without exercising, I found a running cap isn't suitable as it traps the heat radiating from your head resulting in you getting even hotter. I found a running visor the go to here in summer time.
Good tip!
30 seconds per mile slower for 3 degrees??! I absolutely hate the heat but I've run plenty of PBs in the middle of July. I don't think it effects you other than making you sweat more.
For the ladies, an ice pack in the sports bra does wonders!
☀️ 🤔 more like 🌧 See you at Park Run
Ha, yes. Well, knowledge for the future :)
The Running Channel It did rain at PR So this will be good for 2020 🤣
It's fricken raining like hell