If you're going to be running all year round, you'll have to get accustomed to training through the changing seasons and different conditions they bring. Follow our tips on how to brave the elements and you can continue to enjoy your running come wind, rain or shine.
Hot and sunny
Common sense: When the temperatures soar, make sure you take the necessary precautions to avoid wilting in the heat or suffering from sun burn or heat stroke:
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Enjoy your running come wind rain and shine
- Wear loose, light clothing made of synthetic fabric such as Dri-Fit rather then cotton which is thicker, heavier and will not wick sweat away from your body.
- Always wear sun screen – make sure it’s a water resistant so it doesn’t come off when you start sweating.
- Wear a cap or visor to protect your face from the sun and sunglasses to shield your eyes from the glare and damaging UV rays. You can get specialist sports sunglasses which have been designed not to bounce as you run.
- Take a bottle of water with you and drink sips, rather than gulps, frequently to stay hydrated. Sports drinks are also good on hot days as they can replace the salts and minerals your body will lose through sweating more than usual.
- Avoid running at the hottest time of the day – between 11am-3pm – and if you can pick a shady route such as through a woodland or along a tree lined path.
- Don’t push yourself too hard, the heat can have an impact on your performance so don’t be surprised if your times are slower or it feels harder work than usual. Some people can run well in the heat – but only if they are acclimatised to it. This can be achieved by slowly and sensibly getting used to running when it’s hot.
Top tip: Conventional wisdom says you should wear white and pale coloured clothing when it’s hot because black absorbs heat. However, a recent study found that darker colours actually offer better protection from the harmful UV rays which can cause skin cancer.
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