Some summer training tips if you are taking part in The Echo Women's Mini Marathon

When the temperatures spike, it’s important to be strategic with your workouts, says LIZ CONNOR, who talks to some experts to get their advice
Some summer training tips if you are taking part in The Echo Women's Mini Marathon

Summer training isn't always easy, due to the heat. Picture: PA

BEAUTIFUL sunny days can seem a rare treat, so it’s natural to want throw on your trainers and make the most of the weather with a lunchtime run in the park.

But running in the heat can be a lot more tricky than you think, and if you’re not careful, you can easily max out too early and finish your first kilometre wanting to lie down in a hot, sweaty, exhausted mess.

Yep, summer training isn’t easy - but you don’t have to give up on your outdoor runs just because of the sunshine. It’s a case of being prepared, sensible and adapting as necessary. We asked some experts for their advice on safely managing the heat with summer running...

Why is running in heat so hard?

“Running in the heat causes a rapid increase in your core body temperature, which the body counteracts by redirecting the blood from our muscles to the skin to support the cooling process,” says NURVV Sport Scientist, Anna Kosciuk (nurvv.com).

Because of this, less blood is available to transport oxygen to the working muscles, and when your skin’s receiving the blood flow that would normally go to muscles, Koscuik says keeping pace becomes way more difficult: “The lack of oxygen quickly induces premature fatigue and results in a decline in muscle function, which can affect overall performance.”

In this way, running in the heat is quite similar to altitude training.

That overheated, heavy feeling is never pleasant, and dehydration can also play a role in its intensity.

When you haven’t drunk enough fluids, your body sweats less to stop you losing fluid more rapidly than you are replacing it, which means you have a harder time controlling your body temperature.

How should you adapt your running technique in the summer?

1. Time it right

Even on baking days, it’s significantly cooler around sunrise and sunset during summer months.

“A simple tip is to run in the morning or late afternoon, to avoid the hottest part of the day,” says Randall Cooper, sports physiotherapist and CEO of Premax (premax.co/uk).

Getting your run done first thing in the morning also leaves lunchtime free to focus on some all important recovery, like stretching and myofascial release.

2. Go slow

Cooper advises running a course that is mainly in the shade (woodland paths are good for this) and slowing your pace to adjust to the heat and humidity.

It’s an obvious point, but the hottest day of the year is no time to aim for a personal best.

Although your pace may feel torturously slow, your heart rate will still reach between the optimum 50-85% because of the extra challenge of the hot weather.

Running in the heat - then be sure to stay hydrated. Picture: PA
Running in the heat - then be sure to stay hydrated. Picture: PA

3. Make sure you’re drinking water often

“When you’re sweating more, you lose valuable fluids and electrolytes, which compromises the efficiency of the cooling process of the body,” says Kosciuk.

Wearing a hydration vest, like the Salomon Advance Skin 5 (wiggle.com) allows you to sip on a 1.5-litre bladder of water as you go, so you don’t have to wait until the finish line to properly rehydrate.

4. Consider your gear

When it comes to summer running, Cooper says “light, technical fabrics that wick sweat and allow the skin to breathe” are best.

Microfiber polyesters and cotton blends with mesh areas and vents will help to keep you cool, and a hat and UV sunglasses are essential for keeping your face and eyes protected from the rays. Wearing a broad spectrum of SPF50 on hot days is a no-brainer for runners too.

5. Get a good pair of running socks

“Specialist running socks will keep your feet dry to prevent blisters, as high temperatures increase the moisture in the shoes and often lead to painful wounds,” notes Kosciuk. We like Balega Blister Resist Running Socks (various styles available from Amazon and balega.co.uk) for keeping feet cool, comfy and dry.

Shoe choice is equally important. “Get your trainers fitted to the shape of your feet and the function of your foot and lower leg,” stresses Kosciuk.

“There’s no better way to avoid injuries than to ensure appropriate support and structure around your feet.”

6. Plan ahead for the end of the session

Have extra water on hand, some small wet towels to place on the back of your neck or wrists, and know where you can get out of the heat and the sun into a cooler environment, says Cooper.

Replenishing the body with cold fluids is also a vital part of your post-run recovery. “A good rule is to ensure your urine is clear [not yellow] two to three hours after the session has ended,” says Cooper.

7. Sleep it off

Running in the heat will be more stressful on your body, and getting seven to nine hours of sleep is vital to allow the body to repair and recover. “If it’s possible, sleep in a cool room between 17-20°C. However, I’d recommended not running an air-conditioner, as the dry air will cause further dehydration overnight,” says Cooper.

The lack of oxygen quickly induces premature fatigue and results in a decline in muscle function, which can affect overall performance.

HOW TO TAKE PART IN THE ECHO WOMEN'S MINI MARATHON

ENTRIES for The Echo Women’s Mini Marathon 2021 are now open.

It’s an an extra special year for the event, as it marks 40 years since it irst took place, back in 1982.

The vir tual race day goes ahead on September 19. But if you can’t do your virtual 6k on that date, you can do it between Friday, September 16 and September 26.

The AAI are considering a live event and a decision will be made on this during the summer, as it will depend on Government and Sport Ireland advice/regulations as it emerges after Covid-19.

HERE’S HOW TO TAKE PART Registration this year is as follows;

a) Early Bird, 10 euro = includes a race number and medal.

b) After Early Bird Closes = 15 euro.

There will be the option for people to set up an iDonate fundraising page for registered charities.

You can register for the event at the new site: www.echolive.ie/minimarathon Also, keep an eye on social media @theechominimarathon 

SHARE YOUR MEMORIES WITH US

Did you take part in the mini marathon in 1982? Or have you taken part in the event for a number of years?

Do you have any special stories or memories to share with us? We want to hear from you.

We will be sharing them in WoW! over the coming weeks, Email us at elaine.duggan@ theecho.ie

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