During the hot months, life mainly takes place outdoors. However, when it gets really hot and the temperature gauge exceeds 30 degrees, runners need to be careful when training. Is it even healthy to jog in the heat? Is it a good idea to go for a run at 30 degrees, or should you rather stay in the shade with a cool drink? We answer the most important questions about running in the heat and show you how best to prepare for it and protect your body from the heat.
Because generally, even in the heat, running can be really fun and quite healthy – if you do it right. Well-trained individuals can go for a run without hesitation even at 30 degrees and above. However, beginners, casual athletes, and people with cardiovascular problems should not jog in the heat, but rather go for a walk or cycle. But everyone else doesn't have to give up their beloved running even on hot days.
Running at 30 Degrees – What to Watch out For
When the thermometer climbs above 20 degrees in the summer months, things already change when jogging. You sweat more, and the body's circulation and water balance change. Furthermore, stronger sun exposure leads to an increased ozone concentration in the air. This can cause irritation of the eyes and respiratory tract, as well as headaches. Especially on days with very high ozone levels, you should, if at all, complete your running training only in the early morning hours. This is because the ozone levels are lowest then, the sun's radiation is not yet as intense, and consequently, it's not yet quite as hot.
When we exercise in the heat, our heart is more challenged. It needs more energy to supply oxygen to the muscles, and on top of that, it also has to pump the additional heat to the skin's surface, which causes the heart rate to increase. Furthermore, the immensely higher fluid loss at temperatures of 30 degrees and above leads to blood thickening, which means the heart has to work correspondingly harder to pump it through your veins. That's why it's so enormously important, especially on very hot days, to supply your body with enough fluids and not push yourself to the limit.
Our Tips
When running in the heat, the body intensifies sweat production to cool itself and protect against overheating. Should you notice during your run that you are hardly sweating anymore, you must immediately take a break and consume fluids, as heatstroke otherwise threatens. Reduced sweat production is a warning sign for heatstroke, as the body simply does not have enough fluid to produce sweat and provide the urgently needed cooling.
That's why it is particularly important when running on hot days to pay very special to your body's fluid balance attention. It's best to drink a glass of water before your run. If you plan to jog for longer than an hour, you should definitely take a water bottle with you and drink a sip every 15 to 20 minutes. Hydration systems, which allow you to comfortably carry your drink on your body, prove particularly practical.
In addition to adequate fluid intake, especially during very strenuous sessions, you should also make sure to consume enough minerals, for example by opting for isotonic or electrolyte drinks. Otherwise, a sometimes very dangerous sodium deficiency could occur. If the sodium content in your blood is too low, your body can no longer absorb the water you drink; it simply passes through you, and you dehydrate despite adequate fluid intake.
Sunshine boosts our well-being, puts us in a good mood, and helps our body produce vital Vitamin D. However, if you run in strong sunlight, it is eminently important that you protect your skin from the sun. Sunburn is no joke! Therefore, you should apply sunscreen to exposed areas about half an hour before your run, as the UV protection only fully develops after about 20 to 30 minutes.
And don't forget the backs of your knees, ears, and neck! When buying sunscreen, make sure it is water and sweat resistant, so that the protective function doesn't disappear after just five minutes of running. Furthermore, the sunscreen should not be too greasy, as otherwise, sweat pores could become clogged and your body would not get the cooling it needs.
Q&A - Frequent Questions Runners Ask about the Hot Months. We Answer...
If you go for a run on hot days, generally avoid the midday heat. Coupled with intense sun exposure, the risk of sunstroke and heatstroke is greatest during midday and early afternoon hours. Moreover, at this time, UV radiation is also most intense, which correspondingly increases the risk of sunburn.
Therefore, you should complete your summer running training preferably before 11 AM or after 6 PM. In the early morning hours, the air is significantly fresher and the ozone levels are lowest. Besides, such a morning long run is the ideal start to the day. Towards the afternoon, the heat steadily increases and reaches its peak between 4 PM and 6 PM. Only after that does it slowly cool down again.
So, if you can't make it in the morning, the evening hours are also very suitable for jogging. And really, there's nothing like a nice run in the summer twilight.
Besides the appropriate time of day, the choice of running route is another important aspect at high temperatures. For your training at 30 degrees and above, you should choose running routes with as much shade as possible, which, for example, primarily lead through parks and forests. On hot days, it can be up to 10 degrees cooler in the forest than in direct sunlight. This way, you protect your body not only from overheating, but also from sunburn and sunstroke. However, mosquitoes, ticks, and other insects can lurk in the forest and at field edges, but you can effectively protect yourself from them with a simple mosquito or insect repellent.
Bonus tip: a cold shower before running in the heat refreshes and provides additional protection.
When it's hot, the heart and circulatory system are exposed to greater stress, even without exercising. Moreover, the body needs a while to cope with high temperatures. Therefore, you should adapt your training to the heat and give your body enough time to get used to conditions at 30 degrees and above. This means: first, to slow down and train for shorter periods and less intensely. Just be patient; for reasonably well-trained runners, the body doesn't need too much time to adjust to the heat. When running on hot days, especially at the beginning of summer, it is important to regularly monitor your pulse, for example with a practical heart rate monitor. This way, you can ensure that you don't push the intensity too high. If you are not yet accustomed to high temperatures, refrain from performing at your maximum capacity, because in the heat, heart rate increases even at rest. So, rather run a bit slower and choose a shorter route than usual. If temperatures reach the 30-degree mark, you should generally reduce your running volume by 30 to 50 percent and train less frequently.
Listen to your body! What generally applies to sports is even more important on hot days: Listen to yourself and pay attention to your body's signals. More experienced runners can usually assess quite well how much they can ask of their bodies. But even for them, there is a risk of overexertion in the heat.
For example, if you feel particularly weak, suddenly have severe headaches, or experience symptoms like dizziness, nausea, or stomach problems, or if you start to shiver despite temperatures of 30 degrees, then there's only one thing to do: Immediately stop training, find a shady spot, and rest properly. And of course, don't forget to drink and replenish minerals!
In sports, it is well known that proper recovery is half the battle. Runners do not differ from other athletes in this regard. Nevertheless, this aspect unfortunately often falls short. And this, even though proper recovery is extremely important for muscles, our fitness, and our health in general. Therefore, you should give recovery the attention it deserves, especially after running in the heat. It should be noted that running in the heat entails a longer recovery time.
Before, during, and after running at temperatures around 30 degrees, you must consume plenty of fluids. And not just water, but also isotonic or electrolyte drinks. Because through sweating, the body loses not only fluids but also valuable minerals. If the mineral stores are not replenished, the water simply rushes through the body and can no longer be absorbed by the cells. In addition to ample water and mineral intake, the body also needs carbohydrates after running to replenish glycogen stores, which promote muscle recovery.
Once fluid and mineral balance are restored, a cold shower or an ice bath further promote recovery. But only after the body has reached a resting state, your pulse has largely normalized, and you are no longer sweating profusely. Otherwise, there's a risk of circulatory collapse if you jump directly from your run into an ice bath while completely overheated. Finally, you should allow your body plenty of sleep, as that's when it can recover best. So, go to bed early, even if it's especially difficult on a mild summer evening. If you can't get enough rest at night due to the heat in your bedroom, try to take a short nap or two during the day. That sometimes works wonders, and you'll notice the difference on your next run in the heat.
Conclusion
In summary, it can be said that running in the heat can be quite healthy and a lot of fun – provided you don't overexert yourself, consume enough fluids and minerals, and adequately protect yourself from the sun and overheating. In that sense, we at Running Point wish all runners a pleasant and healthy summer.
