It is 24 degrees here – yes cooler than the UK but still my first run in proper heat. I am no stranger to running in the heat, in fact last year I had to deal with the summer of Lucifer as they called it here.
A recent post from a fellow C25Ker asked for top tips for running in the heat and this is what I wrote in response to him:-
1. Generally it is better to run in the morning as in the evening the buildings will reflect heat back out and it can be a killer, especially if you’re not used to it.
2. Spec out your running route at the time of day you will usually run it and look for shady areas – these will be your friends when running. Identify suitable water stops – cafes, fountains etc, for the same reason.
3. Very lightweight running layers – vest/shorts if possible, the only thing I don’t go light on is running socks – the padding protects your feet. Dress as if it was 10 degrees hotter than the outside temperature.
4. If very hot, dampen your running vest so that the breeze cools you as you run
5. Do the same to your head, and if you enjoy a full head of hair – put conditioner on it, to stop it frying in the heat. If you don’t have a full head of hair use sunscreen/wet running hat.
6. Make sure you are well hydrated the day before you run
7. I take a small ‘sippy’ bottle of water with me when running, because I find it helps keep me cool – to make it more effective I half fill with water the night before and put in the freezer, then I top up with cold water just before running. This is contentious not least because carrying water puts your body out of running balance, but the NHS guide does allow you to do this. It also has a secondary benefit of keeping one of your hands very cool! And if you swap hands during running – both of them!
9. Mosquito repellent – you can and will be bitten if you go out early – the little blighters hang around
10. Expect your natural running pace to deteriorate – your body in the heat is trying to do two things – run and keep you from overheating. As an example I find my ‘natural’ pace worsens by up to 2 minutes a kilometre in the summer over winter. It can be worrying and you run faster to keep your old pace – that can be very dangerous if you’re already hot.
11. Don’t get macho and start introducing hills into runs if you’ve never done them before, hills and heat are also a very bad combination.
So how many of my tried and tested top tips did I use today? – that’s right 3 of them. And one of them isn’t a tip, just an observation really. Ignoring these helpful tips, I struggled to do 12kms today, and got picked up by Mr JCR to take me for a gelato. I forgot to stop Map My Run, so it added in the gelato stop…
Damn good job I am not in the London Marathon on Sunday. With temperatures expected to soar, my top tips would be sorely needed and as a fully paid up member of Hypocrites R Us, I wouldn’t be taking any notice of them anyway. The final photo shows the distinct lack of shade this afternoon and I wanted to cry. My first pic made me smile – I was in the local DIY superstore this morning, and I found ‘Bastarda’ filler, now I wonder if B&Q will start stocking such a fab product, presumably it fills anything, one calls a bastarda.
In summary, today was a bastarda of a run and no-one’s fault but my own. First rule of Hypocrites R Us club, what happens in club stays in the club. Second rule of Hypocrites R Us club; you don’t need to follow the rules.
Crazy In Love – Beyonce
Hungry Like The Wolf – Duran Duran
Is She Really Going Out With Him – Joe Jackson
Change – The Lightning Seeds
Mony Mony – Billy Idol
Let’s Go Crazy – His Purple Highness
I Won’t Let The Sun Go Down On Me -Nik Kershaw
Two Tribes – Frankie Goes To Hollywood
China Girl – David Bowie
Scooby Snacks – Fun Lovin’ Criminals
The Jean Genie – David Bowie
Upside Down – Paloma Faith
By The Way – Red Hot Chilis
Common People – Pulp
Blue Monday – New Order
Let’s Spend The Night Together – David Bowie
Personal Jesus – Depeche Mode
(Forever) Live and Die – OMD (twice)
Doginbag – The Fratellis
Marvin Gaye – Phuth and Traynor
Sign Of The Times – Harry Styles
Just Can’t Get Enough – Depeche Mode
Maid Of Orleans – OMD
London Calling – The Clash
The Reflex – Duran Duran
Barbara Ann – The Beach Boys
Average Pace 7:48 (mins/km) after gelato recalibration
Kms run to date 684.98
Kms to do 1333.02