The UK is predicted to have its hottest day of the year so far this week, with highs of 33°C expected in the south east of England by Friday.
While the warmer weather might be welcomed by those planning a weekend BBQ, it’s not great news if you’re trying keep up an exercise routine.
The NHS says people who are physically active or doing sports are more vulnerable in a heatwave: susceptible to dehydration and heatstroke. So it is important to bear this in mind if you plan to exercise outside, particularly if you’re running.
Laura Fountain, running coach and PT, tells HuffPost UK that for days when you are really concerned about the heat it is good to have a gym membership to fall back on, especially as there are low cost options that offer no contract (like fitness4less and the gym group). And are likely to have air conditioning.
She also suggests cross training or cycling as an alternative: especially as cycling will let you get outside and enjoy the weather but feels cooler because of the breeze from moving faster. Swimming is another good option.
However if you have your heart set on running outside, then you should make sure you consider the following adjustments to your normal routine.
“Forget the pace on your watch,” says Fountain. “You may be running slower than your usual pace but that’s fine. It’s OK to stop to take walk breaks too.”
It is particularly important to pay attention to your heart rate. “You don’t necessarily need a heart rate monitor. You’ll know when you’re working hard and should slow down or stop if you feel it racing,” she explains.
What about timing? Instead of setting out straight after work to run home, maybe leave the run till much later in the evening when it is cooler. If this can’t be avoided, then plan your route to take in shaded areas.
“Parks are great because of the tree coverage but even in urban areas, the buildings will cast shade if you avoid midday and run on the correct side of the road for the time of day,” says Fountain.
And is it better to reduce the frequency of your runs or the distance you cover? “I wouldn’t reduce the frequency of my runs but possibly the distance. You can also split the distance across the day. So if you usually do six miles on a Wednesday, try three in the morning and three in the evening,” says Fountain.
And ensure you have plenty of water with you, and if you run out on the way, Fountain says that a lot of shops or cafes now will top up a water bottle for you., “I’ve stopped at pubs on long runs for a glass of tap water,” she says.