Your running doesn’t have to stop as the temperature rises! Here are our top five tips for running in the heat:

1. Avoid the midday sun

Generally, temperatures peak from noon to 17:00 so avoid running during this time. Opt to lace up early in the morning or later in the evening when it’s cooler!

2. Hydration, hydration, hydration!

When it’s hotter you sweat more and lose more fluids and electrolytes, so make sure you take on more liquids than usual. This means before, after and, if you’re running for more than 45 minutes, during your run.

3. Dress for success

It may feel chilly at the start of your run, but it will warm up very quickly! Wearing too many layers makes it more difficult for heat to escape through your skin, raising your heart rate and lowering your performance.

4. Start slowly

Running your first mile slower than usual will help your body adapt to the higher temperature. It also gives you a chance to evaluate how your body is feeling and whether you are hydrated properly.

5. Take it easy

Running in the heat is always more difficult, so be kind to yourself and don’t expect a PB in 25°C if you’re used to training at 10°C. Stay safe, guys!