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Five tips for running in the heat. More and more young people are taking up running as a hobby and, as we approach summer, many will be registering for various races and marathons. Running in the heat can be tough and requires some extra precautions. To help you prepare for a hot-weather race, CORE's Coach Liaison, Brian Maiorano, who has over 15 years of experience in endurance coaching, has shared his tips. Know your core body temperature You can decrease your risk of overheating by being aware of your body temperature. ”Adding a non-invasive wearable device like the CORE sensor to your training routine allows you to monitor your body's core temperature accurately while training, and understand how it correlates with performance metrics so you can learn and adapt," Brian explains. Start heat training While you are preparing for your big run, you should also incorporate heat training. ”Preparation should focus on heat-acclimation strategies in order to maximise performance and avoid overheating," the coach liaison says. "By incorporating heat training 2-3 times per week into your current regime, you'll be training your body to tolerate higher core temperatures.” Choose practical and appropriate clothing Opt for breathable, light-coloured clothing and be aware of how high the temperature might get. ”During a hot weather race, it's important to not add unnecessary stress to your core body temperature, and to understand that it will generally rise throughout the race," Brian advises. "The best way to dress is to prepare for the weather you expect at the end of the race.” Start your cooling strategies early If you feel you're overheating, it's important not to ignore it. ”By the time you notice you're hot, it's too late to bring your core temperature down," he warns. "In addition to implementing heat adaption into your training, it's best to start taking measures to cool down the body at the start of a race, even before your core temperature has begun to rise.” He recommends strategies such as putting ice in your hat or pouring cold water over your head and torso. Take time to recover after training Recovery time is essential when it comes to running, even in the training process. "Even the most experienced runners need to incorporate recovery time into their training," the expert states. "The body's ability to regulate temperature decreases when athletes don't take time to fully recover, and this has a significant impact on performance."
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