Running in the Heat: Tips to Stay Safe This Summer

When a heatwave hits the UK, it can quickly make everyday life more challenging – and sticking to your running or training even harder.

While the sunshine and warmer temperatures are welcome, running in the heat brings added demands on the body. For many of our determined runners, though, we know hot weather won’t stop you getting out there – so it’s important to do it safely.

Here are our top tips for staying safe during summer runs and event days:

Dress for the conditions

Choose light-coloured, loose-fitting, breathable clothing to help keep cool. Don’t forget a cap, sunglasses, and long-lasting suncream to protect against harmful UV rays.

Adjust your expectations

Adapt your goals and pace to the weather. We understand how frustrating it can be after weeks or months of training, but hot conditions aren’t the time to chase a personal best. Slow down, take walk breaks if needed, and listen to your body.

Stay hydrated 

Hydration starts well before the run. Make sure you’re drinking enough in the lead-up, and continue to drink to thirst throughout.

At our events, water stations are always available along the course and at the finish line. Check the course maps on our website in advance so you know where to find them.

Listen to your body

Above all, trust your instincts. If you start to feel unwell or uncomfortable, don’t push through – your safety comes first.

If you decide not to run, there will always be other opportunities. We offer participants the option to defer their place to the following year if they volunteer on the day instead. Simply get in touch to arrange this and still be part of the event in a different way.