WHAT EVERY RUNNER SHOULD KNOW ABOUT RUNNING IN THE HEAT

person running in heat

Whether you run for general fitness or are training to compete in long-distance, running in summer can be a dangerous game.

Little niggles and aches felt in your foot or calf can result in something much more when you are dehydrated or excessively fatigued by the heat.

So how can you keep getting the most out of your training in the hot weather? We give you some tips for long-distance running over the summer months.

What evidence is there?

Exercising in hot weather induces thermoregulatory and other physical strains on the body that can lead to an actual impairment in your exercise endurance capacity (Racinais et al, 2015).

One of the most important tips to reduce physiological strain and optimise your performance is to ‘acclimatise’ or ‘get used to’ the heat. You wouldn’t run regularly in Melbourne winter and then hop on a plane to the Bahamas and run in 42⁰C and expect to be okay?!

It takes time for our body to get used to change. Heat acclimatisation involves repetitive exercise completed in heated environments over a minimum of 1-2 weeks (Nybo, Rasmussen & Sawka, 2014). Also, it is imperative to account for longer recovery periods between exercise compared to other times of the year in order for the body to adequately hydrate and cool (Nybo, Rasmussen & Sawka, 2014).

TIPS TO COMBATING FATIGUE

Planning

Plan your run in areas known for adequate shade, aim to run early the morning or after dusk if there is a cool change. Keep in mind, most fun runs and marathons begin early in the morning for this very reason!

Hydration

Stay hydrated not just during and after your long run but also the night before.

Stretch

Being dehydrated and over-training can lead to tightness in the muscles and stiffness in the spine which can ultimately alter the way we walk and therefore run. Remember: each stretch should be held for a minimum of 20-30 seconds. Do not continue stretching if there is significant pain. Never bounce or force your body to stretch.

References
Nybo L, Rasmussen P, Sawka MN. Performance in the heat—physiological factors of importance for hyperthermia-induced fatigue. Compr Physiol. 2014;4:657–689
Racinais, S., Alonso, J.-M., Coutts, A. J., Flouris, A. D., Girard, O., González-Alonso, J., … Périard, J. D. (2015). Consensus Recommendations on Training and Competing in the Heat. Sports Medicine (Auckland, N.z.), 45(7), 925–938. http://doi.org/10.1007/s40279-015-0343-6
Rowell LB. Human cardiovascular adjustments to exercise and thermal stress. Physiol Rev. 1974;54:75–159

For more information

To find out more or to make an appointment, contact us here.

Related Posts

Knee Replacement

TOTAL KNEE REPLACEMENT

What is a Total Knee Replacement (TKR)? When health professionals use expressions such as ‘total knee’, they mean a joint replacement operation in which the

Read More
whiplash

WHIPLASH

What is Whiplash? Whiplash is defined as an acute acceleration/ deceleration injury to the cervical spine (neck), where the head is flung forwards and backwards

Read More
Vertigo

VERTIGO (BPPV)

What is Vertigo (BPPV)? Benign paroxysmal positional vertigo (BPPV) is the most common disorder of the inner ear’s vestibular system, which is a vital part

Read More

GIFT VOUCHERS AVAILABLE FOR PURCHASE AT OUR CLINIC

Physios of Mt Eliza
88 Mt Eliza Way, Mt Eliza, 3930

New Mat and Reformer Pilates Classes!
PLUS More Massage Appointments Available

Welcome to our new Pilates Instructors Kate, Noriko and Erin and Remedial Massage Therapists Dani and Jake.