Even when temperatures climb and birds seem to drop from the rooftops, dedicated runners often push through. Here's expert guidance to help you train safely in the heat.
Exercising in warm weather is possible—athletes in hotter climates do it regularly and adapt over time. The key is your body's acclimation. If you're not training intensely or have health issues, prioritize rest days during heatwaves.
Read also: ‘How do you deal with heat?’
Opt for early mornings or late evenings to avoid peak heat, reducing risks like dehydration, sunburn, or heatstroke. Swap high-intensity interval training (HIIT) for gentler sessions. Choose grass or wooded areas over asphalt for cooler conditions, or try swimming for a refreshing alternative.
Hydrate proactively—drink generously before, during, and after workouts. Thirst signals you're already dehydrated, so sip regularly to maintain performance and safety.
Apply broad-spectrum SPF, wear a cap, and seek shade. Loose, lightweight, breathable clothing offers better protection than minimal coverage.
Read also: Why do some people sweat more than others during exercise?
Air-conditioned gyms provide a comfortable escape. Note that your body cools down slowly post-workout, so avoid exercising right before bedtime for better sleep.
Question if training in extreme heat is worthwhile—relaxation might be smarter. If you proceed, drop your pace, monitor signals like dizziness or fatigue, and prioritize recovery.
