Top tips for holiday running

Have you had your summer holiday yet or are you having a late getaway to incorporate the bank holiday? Of course you'll be taking your running shoes with you! The amount of running you do whilst away will often depend on where you are and what the weather conditions are like. Here we have some advice on running in the heat.

In the UK the temperature rarely goes above the high 20s so we don't get the chance to acclimate to hot conditions. When you go to a hot country it is very important that you take precautions and check the COVID advice.

You should definitely pick your time of day and avoid the midday sun. Early morning and late evenings are a far more sensible time to go out. The mornings can be particularly pleasant as the air feels clean and fresh and you have peace and quiet before the rest of the world awakens!

Think about the other weather factors. Is there a breeze? If so choose a route where the wind is behind you on the way out when you are still cool and fresh and then you will have it against you to cool you down in the latter parts of your run.

You would also be wise to choose a route with plenty of shade. Are you able to run through woodlands? Even better, does your route take you anywhere that you can go for a dip? Running on the beach might be a good option where you can cool your legs down or even submerge completely afterwards.

Sunscreen is a must when running in hot weather. When you're wearing shorts and singlet you are sure to get burnt if you neglect to slip, slop, slap.

Light-coloured clothes help reflect the heat and moisture wicking, light fabrics will make for a more comfortable run. Avoid cotton. It will become wet and it prevents evaporation of your sweat, which is how your body cools itself, and it can cause chaffing.

Wearing a cap is good as it protects your face from the sun but make sure this is made from breathable material. However too much cap wearing can alter your natural all running posture, so try to keep your head up rather than looking down – this causes you to lean forwards and shorten your natural stride. Lightweight socks are also good. Hot feet are no fun and can lead to your feet swelling and then your shoes feeling tight and black toe nails!

Don't forget to hydrate before you go and if you are going out for a while you should either know where you can get some or take some with you. If it is very hot you would be wise to sip some water every 20 minutes or as you feel you require it. You should continue to sip water when you have finished your run too but avoid glugging down big quantities.

Finally, if it is very hot, slow the pace down and you could even put in some walking breaks. You should not try to run as fast as you might on a cooler day.

Enjoy your break!