It’s hot and, if you’re training for a particular event, there might not be much you can do to avoid running in the heat.
If you do ‘need’ to run*, there are some things you can do to help keep you safe: – avoid the hottest parts of the day (11am-3pm) – make sure you’re hydrated the day before, as well as before you head out** – wear sun cream and a hat – wear light-coloured, loose-fitting clothes – plan a shady route – take a charged mobile phone – leave extra water in a friend’s front garden on the way round – don’t push yourself too hard.
*This is relative. Yes, you want to be safe and well-trained for your event, but is your event more important than avoiding dehydration or heat stroke? What is the real effect of missing a training session or two?
**When the weather is hot, you sweat more (shock!). This means that your body loses salts (sometimes called electrolytes), as well as water; a lack of salt can lead to cramp. You can buy all kinds of expensive electrolyte tablets and sports’ drinks, but fruit juice mixed with water (50/50) can be just as good.