Should you run in a heatwave? Expert reveals dos and don'ts of running in extreme heat

As the third scorching spell of the year takes hold, runners are faced with a difficult decision: endure the blistering heat or take a breather and stay indoors.

To illuminate the potential health hazards, necessary precautions, and clever ways to keep fit in extreme heat, we consulted two experts who offered their knowledge and guidance on this matter. What transpires in our body when we run in severe heat? What could be the health risks?

"What happens first of all is that your body does what it's designed to do – it sweats to try and keep your body cool," clarifies Kris King, running coach and co-founder of Beyond the Ultimate. She warns that your core temperature can rise quite quickly in extreme and that's when problems may arise. You can begin to get headaches, sickness and dizziness. In extreme cases, you may even experience vomiting and strokes.

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Sam Quinn, Nuffield Health's personal training lead, concurs and adds: "If you're finding that it's so hot you can't run, you're having to slow down, you're feeling exhausted, faint or dizzy, I think that's probably a big indicator that actually you're not going to maximise your assets by running in that type of environment."

Hot weather can seriously impact your running routine, and with the UK experiencing scorching temperatures, experts urge runners to take extra precaution.

Quinn advises: "If you are running in the heat, make sure that you're running safely, that you're listening to your body and giving yourself the right sort of tools to have a successful training run and that you are not putting yourself at any unnecessary risk,".

It's a good idea to don cooler attire rather than opting for your usual sweatpants or leggings. "You just need something that's breathable and wicking so the sweat comes away from your body," advises King. "Loose-fitting clothing is good. You can also pre-douse your clothes in water before a run."

Here are some more tips to follow if you plan to brave the heat for your run..

Pick the right time to run

Look to exercise during cooler times, with Quinn suggesting, "Consider running at more suitable times during the day, such as early morning or later in the evening where it's slightly cooler,".

It's also crucial to properly fuel up. Quinn emphasises the importance of diet: "Make sure that your nutritional intake is appropriate for the distances and things you're doing," he says.

"Make sure that you're having enough protein and carbohydrates pre-workout so that you've got energy during the workout."

Change your route and stay near home

King recommends altering your usual path: "Try not to run too far from home, think about smaller loops, rather than big out and backs," and choosing a cooler route, "Consider somewhere shady, so it might be the woods or a forest, rather than out on exposed plains."

The well-being of your skin should not be overlooked in sunny conditions. "Sun cream and covering your skin is really important, because if you've got burnt skin it's not going to be as effective at sweating and cooling you down," King points out.

Keep hydrated

Hydration before, during, and after your exercise is vital, according to Quinn: "Even with slight dehydration, performance can be decreased by up to 20%, so you need to make sure you're hydrated before your run," and he warns, "Also, if you're dehydrated, you've got much more risk of adverse health effects or higher risk of injury.

"During the run, you're going to be sweating and losing salt from your body, and electrolyte drinks and water can help you replenish any depleted stores. Then post-exercise, if it's a hot day, you could lose quite a lot of water and sweat, so it's important that you again really replenish your stores, so that you're going to be able to recover afterwards."

You can try running with a mate or as part of a group. "If you're running and it's a really hot day, it's great to run with a friend for additional safety," says Quinn, "So, if there is an incident or you feel unwell, you've got some support there.

Run in groups

"Running in groups is also really good. The organisers of park runs and running clubs tend to implement lots of precautions, offer advice and make sure that everybody's had a drink, warmed up and had an appropriate cool-down."

You can also try adjusting your speed. "Another thing you can do is manage your pace," recommends King. "Your body's going be working hard to cool you down, your heart rate's going be higher, so you'll need to run slower."

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