Running in hot weather

Is It Good To Go Running When It's Hot?

Many people wonder if it's good to go running when it's hot. In this article, we will highlight the advantages and disadvantages so that you can draw your own conclusions.

Training with high temperatures is difficult and if we add the humidity of the coastal areas, it becomes even more complicated. The best way to handle the heat is to slow down the pace. The good news is that training in these conditions can be beneficial in some respects, as thermal training is comparable to altitude training.

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Advantages of Running in Hot Weather

If running in hot weather isn't easy for you, know that it can actually help you become a better runner. Here are the advantages of running with high temperatures:

  • The body improves sending blood to the skin, which helps to withstand the heat.
  • With all the blood rushing to your skin, the muscles get less oxygenated blood. To compensate, the body produces more blood.
  • The body improves its temperature control and will not rise as much after it has acclimated.
  • You start to sweat faster at a lower body temperature to enhance the cooling process.
  • Sweat contains less salt, so you'll maintain the correct electrolyte balance with proper diet and hydration.
  • Enduring the heat makes you a more efficient and resistant runner.

Disadvantages of Running in Hot Weather

The negative aspects of running in hot weather have to do with the way in which the body reacts to the intensity of your training in high temperatures. Here are some dangers that you can suffer when running in hot weather:

  • Running in hot weather can cause muscle spasms caused by fluid and electrolyte losses due to sweating. They can occur during exercise and hours after running.
  • Episodes of dehydration are frequent when temperatures are high. You should make sure you stay hydrated and get enough electrolytes with sports drinks or fruit.
  • Heat exhaustion often occurs in beginning runners. In these cases, it is necessary to stop training, get out of the sun and refresh yourself with a cold drink.
  • Heat stroke is one of the most common consequences of running in hot weather. Symptoms include disorientation, confusion and lack of balance, and sweating. Immediate medical attention is required.
  • Performance may be affected. You may not be able to run at the same pace or cover the same distance that you could have run in milder temperatures.

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Tips to Run in Hot Weather

Once we know the benefits of running in hot weather, it is important to review some tips that will allow you to improve your training in high temperatures:

  • Leave objectives for another moment. Running in hot weather is a great opportunity to let yourself be guided by the sensations and maintain a suitable pace without considering the objectives. This means that instead of strictly following pace targets that you would normally follow, you should run based on time and effort rather than distance and pace.
  • Avoid areas and hours of maximum heat. We recommend you avoid areas where temperatures are higher and the hours of greatest intensity of sunlight. Asphalt absorbs heat and radiates it to your body. For this reason, when it is hot we recommend you go to trails to run, since they usually have a lower temperature and shaded spaces. However, you will need to reduce your usual pace because this change in surface will further engage your muscles.
  • Hydrate yourself. Do not forget that when you do sports activities it is very important to maintain good hydration before, during and after exercise. This is especially relevant when it is hot. So make sure you always have a bottle of water available to avoid any kind of consequence caused by dehydration.

For more information, talk to one of our Fitness Experts and get customized advice by submitting a request in our Mavyn website.

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