Instead of listening to the negative voices in your head telling you, it’s too hot to train, focus on finding a solution to the problem!
Worry not… I’m here to help!
Here in Paris we are in the middle of a heatwave and are experiencing record temperatures but myself and many other runners/cyclists are still finding ways to train… I know, I see them out there. These are the men and women who focus on the reasons why they should and not on the reasons why they can’t.
Here are Your Personal Trainer’s 6 top tips on training through the hot weather:
1. Wear as little as possible and make sure you wear bright colors. Bright colors reflect the sun and dark colors attract it. I personally wear a white running cap to reflect the sun off my head and also providing me with shade. I also find it reassuring knowing that the sun is not cooking the top of my head and I can concentrate on my running.
2. Get out there early or late. Personally, I like to get out for my runs first thing in the morning when the temperature will be at its coolest as soon as I wake up, this way it’s done and you have the rest of the day to enjoy and relax. The evening may still be quite warm but if the morning is not an option then wait until the sun is low in the sky to get that all-important exercise.
3. Run in the shade. Where possible stay out of direct sunlight… Stick to the tree-lined boulevards if you’re based in Paris or run in some of the many parks that have plenty of trees to shade you from the sun. I do not recommend that women run alone in unfamiliar woodland.
4. Make sure you are well hydrated. Drink plenty of liquids before, during, and after your workout… In my opinion, I wouldn’t consider taking on any sports drink unless you were running/ training for over an hour in the heat. Remember your goal is to stay hydrated… Don’t drown yourself in water. In extreme cases, this can be very dangerous and lead to Hyponatremia which means that the level of sodium in your blood gets abnormally low.
5. Take it easy. Going too long, too hard or too fast is probably not the best idea if you’re not used to training in the heat. Take it easy… Get your workout in but reconsider breaking any records.
6. Sunscreen… Apply it!
So there are YPT’s top tips for training in the heat. Please feel free to contact me should you have any questions. Remember don’t fear moving slowly, fear standing still!