Summer: How to Run in Hot Weather?

Summer is not only the delights, it is the hot weather too. If you are going for the summer run, please read the principal recommendations of coach of HomeRun Running Club, trail runner and ultra-marathon runner Pedro Vizuete Castro.

Firstly, drink a lot of water. It is apparent that your pulse will be higher in the summer training. In the hot weather, the thermoregulation of the organism enhances the blood circulation, perspiration and accelerates the heartbeat. It is normal. It is not bad to perspire, it is worse not to drink. That is why we take along a bottle of water: one may choose a sports or usual baby bottle (those are very convenient due to their shape and volume).

You need not to adjust the nutrition for the hot weather. The main thing is to drink a lot. It is preferable to drink an electrolyte beverage containing carbohydrates and electrolytes. One may choose just electrolytes — we dilute them with water and take them along.

Secondly, adjust the load depending on the hot weather. In summer, one may run at a quick pace and do speed exercises, but it will be harder than in the cool weather. It is important to adjust the load on its own, listen to your organism and understand that you won’t be able to run fast and long without cooling. If you had never run in summer, let your organism to adapt. If possible, do the training beside the water in order to damp the head and hands. One may easily do any training with water.

Thirdly, do the training in the street at times. I recommend doing the training early in the morning before dawn or later in the evening after sunset. You need not to eliminate the day training completely, however, you should bear in mind that it will be harder and do not forget about the headwear and water. Do the training in a light clothing and compulsorily in the street since it will be hotter in the arena.

Keep running in the hot weather is hard, however, it is important not to give up the training especially if you are planning to participate in autumn runs. For example, on 29 July, Almaty will host the Summer Relay, and on 28 September the largest run in Central Asia — the Almaty Marathon. Please register on website almaty-marathon.kz, keep training and take care of your health.