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Beat the heat with these running tips

You need a few tips to train in the heat and humidity of summer. Slow your pace, eat a healthy diet, pick the right time to run and the ideal attire to make all the difference to your summer training routine.

Being outside in the summer is brilliant for many reasons, and running isn’t necessarily one of them (running for an ice cream doesn’t count). Humidity and high temperatures can throw us out of our regular rhythm, leaving us exhausted and overheated. So here are 8 tips to help you keep a cool head out there in the coming months:

1. Slow it down

When the weather gets warmer, take your training easier. Ease down to 50% of your normal pace during the first heatwave. The body takes about 10 days to get used to the heat. After that you can gradually work your way back to your usual pace.

2. Time it right

Avoid the mid-day heat. Run in the cooler morning or evening hours. But don’t leave it too late – the body can take two hours to calm down after a run, making it difficult to get off to sleep.

3. Cooldown before the run

A cold shower before running lowers the body temperature, meaning it’ll be longer before you start to sweat. Also try wearing slightly damp clothes, or putting a dry shirt in the freezer for 20 minutes before your run.

4. The perfect running clothing

The lighter and airier the better! Short breathable shorts and sleeveless tops and functional thin socks are perfect. Even better: try adidas climachill™ with active cooling properties.

5. The 20- and 30-degree rules

In temperatures above 20 degrees reduces your movement speed, and maybe duration. If the 30-degree mark is reached, then stick to running in the shade.

6. Hydrate correctly

Drink enough water before and during the run if possible. But don’t overdo it. Drinking too much can result in a sodium deficiency. Try weighing yourself before and after jogging. The difference is your recommended fluid intake.

7. Eat for the heat

A vitamin and mineral rich diet is especially important at high temperatures, because we lose a lot of electrolytes through sweating. Lots of fruits, vegetables and whole foods should be on your menu.

8. Stay protected

Be sure to wear sunscreen. In summer avoid fat-containing products as they clog the pores and interfere with sweat drainage.

Shop adidas climachill™ that keeps you cool with a meshlike fabric and aluminium-silver dots that conduct heat away from the body.

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