Run For Charity: Top 5 Tips For Running In Extreme Heat.




You have signed up for your charity running event and fundraising is on target, running kit is good to go and the only task left is to continue training and then wham – we are hit with a HEATWAVE!

We all know your training for your charity event must continue. With. Out. Fail. NO EXCUSES – so here are the top 5 tips to charity running in extreme heat.

1. Get out early,

The best time to run is early morning between 5.30am & 7am when the day promises extreme heat.  More spefically the hottest part of the day across the globe is between 11am – 3pm, so avoid running outdoors at this time like the plague.



2. Prepare training routes that offer shade.

Look out for running trails, woodland areas or parks that come complete with lovely shady trees. Road running on tarmac will exacerbate heat as it rises off the road and can be very unpleasant. If you are lucky enough to access them, coastal trails may offer a lovely sea breeze to keep you cool when training for your charity running event.

3. Beware of over-hydrating

Unknown to many charity runners are the dangers of over drinking too. We all know the dangers of dehydration but did you know that there is an issue equally with people drinking too much. Very interesting! Over-hydration can be very dangerous as drinking excess h2o when you are perspiring heavily can cause dilution of your essential salts that your body requires to function and t can be
even more dangerous than being a little dehydrated.

4. Dress smart

In extreme temperature firstly ensure you are safe from sunburn and then wear minimal clothing. The turn of the century has brought some clever solutions for running kit that are specifically designed for different running scenarios. In extreme heat when training for your charity running event think, lightweight,  sweat-winking natural fibers to keep you as comfortable as possible. It is very important to allow your body to breath and allow sweat to be able to evaporate. Don a hat on your noggin – it will offer shade and protection for your face and prolonged heat and sunshine on your head can increase te chances of over-heating.

5. Ice, Ice baby.

It may sound like an unusual piece of advice but using cold water or ice to cool down quickly is a no brainier that is many times overlooked. Ice under your hat is a great trick to regulate your temperature in extreme temperature. Don’t forget to put ice in your water- bottle when training for your charity running event. I don’t know about you, but I’d rather not drink warm water when I’m out there busting my guts!

Location: Putney, VT 05346, USA

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