TRAINING TIPS

The heat and humidity of summer aren’t many people’s favoured training conditions, not to mention the annoying presence of midges and other insects whilst also trying to avoid the likes of sun stroke, dehydration and sunburn.

However, you don’t want to halt your progress by avoiding training altogether, so we’ve compiled some quick tips on how to stay safe and make the most of your running sessions in the warmer weather.

Top tips

-Hydration is such an obvious tip but one so many people still neglect. Make sure you are fully hydrated before you leave for your run and take plenty of supplies with you – or be certain of places where you can get refills! Try adding hydration tablets to your water to replace electrolytes lost through sweating. Experts suggest drinking 2.5 litres of fluid continuously throughout the day during warmer weather.

-Plan your route. Aim to find as much shade as possible on your run – parks and wooded areas with lots of trees provide plenty of shade and can actually be several degrees cooler than running in direct sunlight.

-Take it easy! Walking during the heat is a big enough struggle, let alone racing around or trying to beat your PBs. Slow it down, accept that today isn’t about timing and learn how to pace yourself. Know what feels good without overexerting yourself, expect to slow down by 30 seconds per mile for every 5 degree interval increase above 15C.

-Try to avoid the hottest parts of the day when the sun is at its highest in the sky. Early mornings or evenings are usually the coolest parts of the day and will make running that bit easier.

-Wear clothing that is lightweight and non-restrictive. Aim for pieces that are sweat wicking and have mesh or holes for breathability and ventilation whilst ensuring the parts of your body that aren’t covered are layered in suncream.

Product recommendations

Sundried Grivola 2.0 Women’s Loose Top – RRP £20

Made from recycled coffee grounds using coffee’s natural ability to block odour and the flattering loose fit make this tee perfect for workouts, especially in the hotter weather. It is sweat-wicking, temperature-controlled and has multi-way stretch. It features innovative odour-blocking technology and UV protection and dries twice as fast as cotton.

CEP Run Compression Socks 3.0 – RRP £44.95

A precise compression profile ensures an optimum supply of nutrients to your legs and accelerated recovery effects. A perfect fit wraps around your feet and calves like a second skin to provide a comfortable and blister-free running experience on any surface. The socks also include smart textile, which adapts to the weather conditions. The socks warm your feet in cold weather and provide a refreshing sensation in summer.

Sundried Water Bottle – RRP £9.50

This hard-wearing, shatterproof, reusable bottle features a silicone mouthpiece that forms a leak-proof seal to the cap. It is BPA-free for safer and cleaner drinking and made from advanced Tritan plastic which feels and looks like glass whilst giving the lightweight safety and ease of a chemical-free plastic bottle. A must-have to keep hydrated all through the day and on the go.

Science in Sport Beta Fuel 80 Sachet – RRP from £0.75

Beta Fuel Energy Drink has now been optimised, making it a scientifically superior fuel. A brand new 1:0.8 ratio of 80g carbohydrate enhances your power output, increases your body’s carbohydrate usage efficiency, and limits gastrointestinal discomfort. The Beta Fuel sachets come in three different

tasty flavours making it easier to sip little and often during prolonged endurance exercise.