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How to deal with heat waves



Image: Marathon of the Sables in the Sahara

It took a long time, but Britain will finally experience sunny weather in the coming weeks. Apart from a Saturday when the temperature exceeds the 30 ° C mark, it does not boil, but if you regularly practice outdoors in hot weather, it is worth taking a few steps to secure the center -20s Heat does not ruin your run.

Avoid running during the hottest part of the day – and may not run at all this Saturday – and be wary of Met Office warnings about dangerous temperatures and high UV levels. Also, open some sunscreen. It may make you more sweaty, but that's a low price for avoiding sunburn and long-term skin damage.

For more detailed advice on how to not only run in the heat, but also make you stand out while running No matter how hot it gets, we've brought in three experts: Andy Page, Pure Sports Medicine's strength and conditioning coach, Jason Taylor, Running coach at we-run.co.uk, and Merrell Ambassador dr. Andrew Murray won races in the Sahara and Gobi Desert The temptation is to wear as little clothing as possible. Therefore, a running vest is a good option. However, remember to take into account and possibly cover up the risk of sunburn ̵

1; especially if you are away for an extended period of time.

"Lightweight, synthetic fabrics that wick perspiration away from the skin surface help lower body temperature even on the hottest days," says Page. "Avoid lycra and compression clothing as it can affect cooling."

"It's very easy to dehydrate when you're wearing too warm layers," says Taylor. "Also, make sure your clothes are not scrubbing – use petroleum jelly if necessary – I would recommend a light-weight cap that not only protects your face but keeps the worst heat from your head."

"Me Wear white or light, loose-fitting clothes, "says Murray," I'll also wear sunscreen and a buff around my wrist to wipe away excess sweat. "

Hydrate, hydrate, hydrate

Remember that you do not Only electrolytes are needed, but so are electrolytes.

"Electrolytes are lost in significant amounts through sweat and need to be replaced," says Taylor. "Replacing electrolytes is important to moisturize, improve, and improve the body's performance Avoid muscle spasms. "

Sports drinks such as Lucozade Sport contain electrolytes, and you can also use hydration pills that dissolve in water n to get a drink rich in electrolyte. However, do not constantly chug during exercise – there is also a risk of drinking too much water.

"Drinking too much water and diluting your blood can lead to hypoglycaemia (low blood sugar) and hyponatremia (low sodium levels). and both are as great a risk to your health and performance as dehydration, "says Page. "On hot days, including the use of sports drinks, regular consumption of food and water is a better strategy than trying to ingest large amounts of water in a short time."

Avoid cramping

"Cramping First and foremost, this is a by-product of poor hydration and nutrition. Therefore, careful control of these factors is crucial, "says Page. "Stay hydrated, ideally with a sports drink for the sodium, or eat a light meal with water two hours before training . These are the most effective strategies to prevent cramping. "

Take care of your feet

" As your temperature rises, your feet sweat more, "says Taylor. "Make sure your socks fit well and are in good condition. If necessary, pick up hot spots or use bubble protection like Compeed.

"Always lace the running shoe from the bottom up so it's snug, but not so tight that it feels like a tourniquet."

Recovery

You're probably going to jump right into a frozen shower if you have finished your run, but a lukewarm temperature is the smart choice.

"Take a lukewarm shower after stretching to cool down your core temperature, but be careful not to get too cold because the shock will keep the body from cooling down and causing it to shiver, which actually raises body temperature," Page says ,


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