Running safely in the hot weather can still be carried out as long as we all remember to take a few sensible precautions. The greater the heat, the greater are the risks.
There are 2 main illnesses which we need to be aware of: heat exhaustion and heat stroke.
Of course, it is obvious to most people that you rest when it is hot and then run when it cools down later in the day. Go for an icecream, put your feet up and go tomorrow! But if you want, or need to get out (e.g. following a training plan and it can only be done at that particular time),go for slower, easy runs. Therefore moderate or lower intensity sessions in a heat wave is a good strategy.
We need to adjust our goals – don´t chase the same split times as you would on a cooler day – try to train by heart rate instead of pace.
Dress for the heat – wear loose breathable clothing, a cap or sweat band to stop the sweat dripping into your eyes(or put vaseline, or similar, onto your eyebrows), and sunglasses to keep the glare out of your eyes.
When we run in hot weather, we all sweat to cool down our bodies – more ambient heat thus puts more demand on the bodyś cooling system. This cooling system can also become compromised if we get dehydrated, as this means we are not able to sweat or cool down effectively. So we need to hydrate more efficiently – before, during and after. A good way of doing this is to carry water/hydration pack, and sip regularly.
It is important to drink before, during and after a workout – even at a temperature of 20 degrees C a runner can lose around 1g of sodium per hour, which if not topped up, can lead to gastro problems, dizziness and heat stress. Therefore top up with salt tablets, sports drinks or even real food.
Instead of running on pavements, try to run under trees where it may be cooler. Always carry a phone and water.
And lastly, always wear a sunscreen – at least a factor 30 and make sure that it provides protection from both UVA and UVB.
Hope the above helps – Enjoy your running!