Stay safe in the sun

Do you need a hat on when running in summer?

Our body needs to get rid of heat and a hat prevents some of the heat escaping. If you really need a peak to shade your eyes, wear a visor instead! Alternatively, avoid glare with a good pair of sports sunglasses. 

Choosing the correct running shoes.

For the very best fit, we recommend going to a specialist store that offers gait analysis to ensure that you find a running shoe that fits properly, and corrects any small issues in your running style. But as a general rule, it is advised that you buy running shoes half a size bigger than your regular shoes, to allow room for some swelling due to the heat from both the exertion, and the outside temperature.  

The right clothing.

You don't have to spend a fortune on sports clothing, but it's a good idea to make sure that any items you buy offer a full range of movement, let your skin breathe and help to wick the sweat away from your body. Covering up with a light, breathable layer might be better for long runs etc to ensure sun protection. But don't forget high-factor sun cream for any exposed areas. 

Hydration.

Make sure that you are well hydrated before going out to exercise in the sun, and either bring a water bottle with you, or, if you are heading out for a long run, plan some water stops along the way (marathon runners often ask friends to leave a water bottle hidden in a front garden if they know that they will be passing on one of their long training runs!). 

Slow down. 

This year's London marathon was the hottest on record, and other than the elite runners, this meant that everyone's PBs were hit hard. But running more slowly in the heat is vital to prevent dangerous overheating, and you are still getting the benefits from exercising. 

Listen to your body.

It goes without saying that if you start to feel dizzy. light-headed or otherwise unwell, you must stop exercising immediately. Heat exhaustion can set in even at relatively low outdoor temperatures, so do be vigilant.