Running in the heat
Last week we did a general introduction to the topic of running. This week - hopefully in keeping with the weather - there will be a focus on running in the heat. The ideal running temperature, if you are aiming for best times, is around 12 degrees.
You might even feel cold at the beginning of the session, but the movement will quickly warm you up. This is exactly where we want to start! In spring and summer, the body's own warming process can sometimes cause problems. Here you can find out how best to deal with it:
This natural warming of the body during exercise is quite normal. It only becomes problematic when the body can no longer sufficiently dissipate this heat: Performance drops (this is normal!) and in severe cases there is a risk of heat stroke.
Especially at the beginning of spring, we still find it difficult to move in the heat. There are a few reasons for this:
1) We are simply not yet used to the heat
2) We suddenly sweat so much more that we don't drink enough, especially at the beginning of the warm season.
3) Our body needs a few weeks to build up the blood volume necessary for the heat.
What can you do?
1) Especially people who work in air-conditioned offices find it difficult to drink enough during the day. On days above 20 degrees, make sure your fluid needs increase
2) Slow down. Even if you are ambitious and know your times inside out, you can run a good 10 to 15 seconds per kilometre slower in the first warm spell.
3) On really hot summer days (over 30 degrees) it can make sense to train first thing in the morning, as the temperatures in the late afternoon are usually not much lower than at lunchtime.
Questions
Do you have questions about getting started in running? Or you want to get faster?
Write to us: fgonline@fitnessgoesoffice.com