10 tips for running in the heat. Safety precautions, life hacks and recommendations from experienced athletes

Important! Running in the heat is a colossal stress for the body. First, decide if you really need it. Have up-to-date data on your body, an examination of the cardiovascular system, confirming that everything is in order with you. With significant deviations and contraindications, running in the heat is extremely dangerous for health and life. These recommendations are for the average healthy and regular runner! If you are running for the first year, then choose a cool time of day and shady forest paths.

It's hot summer. At this time of the year, it is worth paying special attention to physical activity and taking into account some factors. Many will say that running in the heat is harmful, and why at all? But we know that for most runners this is a competitive time of the year, and it can be very difficult at the races to remember at least the same race around Elton, Transvulcania, hot GRUT or Sport-Marafon Trail. You need to prepare for the heat, and be able to run through it. Here are some recommendations based on our experience and the experience of other athletes in this matter.

It is worth remembering that during loads in the hot time of the day, the pulse can be noticeably higher with the same work performed compared to ordinary heat in the range from +18 to +21℃ by about 5-15 beats per minute. Don't be scared, it's normal. However, it is not recommended to perform too intense running work, for example, intervals during the hot part of the day or tempo running. It's really bad for the cardiovascular system. You need to be able to adapt to running in the heat, especially if you are a fan of long summer trails. But without fanaticism. It is much more logical in the heat to gain low-intensity volume within reasonable limits, including climbing on foot or light jogging.

Zone 1-2 is considered a low zone of pulse intensity. For different people, these are completely different heart rate values, so writing specific numbers is inappropriate.

If we are talking about participation in the competition, then, as usual, you need to start smoothly, but already adjusted for the heat, that is, even calmer. Because if your adaptation is minimal or absent at all, this will inevitably lead to an increase in heart rate. 

You should cover your head with a well-ventilated hat that protects from direct sunlight. A sugar cap with additional fabric covering the neck is the best option. Also among the hats you can find advanced running panamas that have a built-in heat-reflecting circle that works on the principle of a rescue isothermal blanket in heat removal mode. By the way, you can also use best cooling neck wrap. If the fit is not too tight, a layer of cool, blown air forms on the head under the panama. Panama itself folds compactly, weighs almost nothing (38g) and is made of the most "breathable" material. Headbands or headbands sewn into caps/panamas are a universal solution for collecting sweat from your forehead so that it does not get into your eyes.

In the heat, experienced runners recommend regularly moistening the hat with water, preferably cold. At some competitions, in the heat, food stations have sponges with water and sometimes there are refrigerators with ice. Don't neglect them. You can put ice under a headdress, in a scarf and tie around the neck or in the side pockets of a running vest adjacent to the body. As noted by experienced ultra-marathoners, including the "old school", there are several areas of the body that require cooling in order to keep the body able to run at a normal pace: the head, the back of the head and down the spinal column, the liver area and the heart area.

Life hack . It would seem that running sleeves and leggings are designed for warmth or compression, but what if you put on thin accessories and moisten them with cold water at food stations? They can be folded and unfolded at any time, they are weightless, but they will also be able to cool the legs and arms. So does, for example, Lucy Bartolomew, winner of the Western States, where the temperature during the day is + 35-40 degrees.

Due to the lack of communication, if you really need to train in the heat, then it is best to run in a group, at least 2 people or under the supervision of a support team. In this case, you can count on help quickly and at any time.

When running alone, build a route in front of people, close to roads, no matter how alien to your wild "trail runner" soul, but so that help can come as quickly as possible.

Choose the right time of day for adaptation training. It's no secret that the time of day from about noon to 4 pm is the most dangerous, even for ordinary walks, and even more so for running. If you really need adaptation to the heat and direct sunlight (for steppe or mountain races where there is no shade), then the time from 10:00 to 12:00 and from 16:00 until the evening will give you such an opportunity.

5.  Wear as ventilated and sweat-wicking materials as possible when running.

The white color of the equipment is really better for running under the open rays of the Sun. But that doesn't mean everything has to be white. It is desirable to have a white headdress. It is also more comfortable to run in the heat in a white T-shirt than in a black or dark blue one (of course, Spanish runners who like to run in black even at +40 will not agree with this). If we talk about running in the mountains, then at altitudes above 2000 meters it is often cool even in summer. Here the color of the equipment will not play a decisive role. Only in zones of extremely hot climate or in abnormally hot weather, which, unfortunately, has become more common in recent years, is it really hot at high altitudes. A much greater role will be played by the ability of the equipment to remove sweat and cool the body. In short, it is the ventilation and sweat-wicking properties of clothing that are important. 

Modern running shirts ideally have the most ventilated zones on the chest, sides and back. 

Remember to drink plenty of fluids before, during and after exercise. It's not just about water. Valuable trace elements leave the body with sweat, especially in the heat in an increased volume. Take a closer look at  isotonic drinks that restore the body's water-salt balance. They are recommended to be taken during workouts with a lot of sweating and during long competitions, as well as after exercise. How often to drink?  Drink while running and store liquid conveniently in  soft bottles food grade silicone. The frequency with which you need to "applied to the bottle" - every 15-20 minutes, several sips (100-150 ml) - this is subject to normal summer temperatures. In the heat, the amount of liquid will tend to about 1 liter per hour. Drinking half a liter or a liter of water in one gulp does not make sense, it will only lead to bloating, heaviness and gurgling while running. 

Don't get dehydrated! Drink before dry mouth and thirst appear, otherwise you have already begun to tolerate it. A clear sign of dehydration is if you haven't peed for more than 5 hours on a long race. 

Experienced athletes also recommend taking  salt tablets  or capsules (just a different form of packaging) for long workouts and competitions, as well as magnesium ampoules for cramps. From ordinary products, you can take salted nuts or even crackers with you for training or a race, however, do not overdo it, as these products will make you want to drink again.

Is it possible to drink rehydron while running? This pharmacological drug, which has a daring, vile taste, is really used for dehydration during and after diarrhea, that is, with a strong loss of salts. If you are willing to put up with the taste of your own sweat in your mouth (which is still a pleasure), then you can have it with you as a backup in powder and dilute in water if necessary at a lower dosage than the prescription.

Please note that with severe dehydration at competitions, doctors use a glucose solution (saline) intravenously, which is actually the same isotonic. Such situations occur against the background of severe hypoglycemia, that is, a decrease in blood sugar, which is accompanied by a breakdown, dizziness, nausea and loss of orientation in space, up to fainting. It is extremely important to prevent such a state and eat in a timely manner, including  sports and gels , which gives a very rapid influx of glucose into the body.

This may be unusual advice, but it often makes you sleepy in the heat and even in training. Perhaps you don’t get enough sleep in principle, but the effect of heat on the general condition of the body is very significant, and maybe even heat stroke rolls up. And if you feel sleepy and tired, find a place in the shade that is possible for this, put something under your head, and you can raise your legs, also putting something on it. Notify the organizer / relatives / other runner of the forced stop, provide coordinates or landmarks so that you can be found. Cover yourself with an insulated rescue blanket with the gold side facing your body. Sleeping for 5-15 minutes will help you recover and recover, especially when combined with refreshing treatments. Run slowly after sleep. You don’t need to sleep too long, it’s inefficient, and the rivals will run away so far that you can’t even catch up.

After running in the heat, or even while running, take a cool shower or swim in a pond if possible. You don't have to douse yourself in ice water right away if you're not used to it, although it's a great feeling. Swollen feet will say "Thank you!" if you find ice or cold water for them. It is also not worth staying in ice water.

In the mountains, where there is a lot of snow, wearing sunglasses is a must in sunny weather. The retina is not a thing whose health can be neglected. For most places where there is no snow, it will be enough to protect the eyes with a shade from the visor. At high altitudes, even in cloudy weather, goggles are highly recommended. This is true at any time of the year.

For running in the mountains, glasses with a protection category of 3 are most often enough. Probably the most practical solution for mountain lovers who not only run, but also climb, there will be glasses with a variable protection level - 2-4. 

If you decide to use sunscreen, use only waterproof. Yes, good creams with SPF 50 + UV protection are expensive, but they are worth it. The most important places to moisturize and protect are lips, nose, the place where the mustache grows (if it grows, of course), neck, shoulders, ears. Lubrication of exposed extremities is a personal matter, but for those whose skin is particularly at risk of burns and blemishes, it is important to lubricate all exposed areas. And the higher the height, the more relevant it is.

Choose  running shoes with a 0.5-1  size margin in the forefoot and a soft mesh upper. In the heat and at long distances, the feet swell and increase in size. With the wrong choice of shoes, this can lead to bloody and very painful blisters. Before long races, you can seal especially rubbed places with a strong plaster or lubricate with a special cream , petroleum jelly. Applying an anti-rubbing cream is also relevant for other  intimate places.