Welfare Wednesday

Welfare Wednesday!

Summer running often means running in the heat 🥵 although lovely, it is really important we are looking after ourselves on those super hot days!

Our top tips for running in the heat

😎 Pick the time of your run wisely: The sun is at its hottest between 11am and 3pm, so try running early morning or in the evening instead. If you have no choice but to train in the middle of the day, make sure these are easy runs, and you start off slowly

😎 Have patience: Your body needs time – even up to a few weeks – to acclimatise to hotter conditions, so when you start your summer running, don’t look for too much too soon

😎 Stay in the shade: Regardless of the time you run, it’s still wise to stick to shadier spots wherever you can. Plan ahead and try to find parks or trails with plenty of trees

😎 Work to effort not pace: your pace will be very different from when you run in cooler conditions. It’s important to run to an effort level, rather than a set pace, which could cause you to work too hard. Your heart rate will naturally be more elevated in the heat. Be aware of this, and adjust your sessions accordingly

😎 Know when to stop: Heat related illnesses can be really serious. Always be sensible when running in the heat, and if at any point you feel unwell, or something doesn’t feel right, stop! Find some shade, hydrate, and get someone to take you home.

The Welfare Team ☀️