The Running Bug Wed, May 30 2012 Likes0 1 Comment Facebook Twitter 6 Tips for Running in the Sun: How to Beat the Heat We all love the summer with its long, hazy days, golden tans and time with friends, but don’t let summer sabotage your running plans. Fiona Bugler explains how. You booze, you lose According to a recent study by Opinium, we Brits are set to drink around 333 million more pints of beer and over 67 million more litres of wine during the summer! The reasons why 27 per cent admit to drinking more when the sun comes out include lighter evenings, wanting to make the most of the weather and more social events. If you’re one of them and you want to curb your boozing, try running in the evenings (as late as possible), and drink loads of water before and after your run. Often a cold beer or a chilled chardonnay is just a way of quenching your thirst! Don’t feel the burn Sun damage causes cancer and premature ageing, and yet it seems we haven’t quite got the message. Nine million Britons get sunburn every single time they go abroad and one in ten admits to burning twice during the same trip, according to a 2009 poll. More recently, tanning company St Tropez published results of a survey to coincide with Sun Awareness Week (which ran from 30th April to 6th May) which revealed that most of us don’t think the sun in the UK is as ‘strong’ as abroad and a massive 85 per cent of 18 to 24 year olds never apply suncream if they spend their lunch break in the sun, whilst 34 per cent of men don’t bother at all, when sun bathing in the UK. As runners, we’re exposing ourselves to dangerous rays more than others, so make sure you use a waterproof sunscreen that has an SPF of at least 15 and protects against both UVA and UVB rays. Make sure you reapply every two hours and don’t just save it for long runs – apply cream for every run. Hot weather racing As the mercury rose a couple of days before the 2011 Brighton Marathon experienced UK elite runner, Dan Robinson, who says he copes well with hot weather, warned runners to lower their expectations and readjust their goals. Some manage better than others in the heat but it can be a shock to the system in early summer – so be prepared. If there are cooling showers in a race run through them and cool yourself down by pouring cold water on your head. If you get the symptoms of overheating – stopping sweating, feeling dizzy, goosebumps, nausea, chills – stop and get some fluids on board. Don’t go out in the midday sun! Mad dogs and Englishmen! Well it’s obvious really, but try to avoid over heating and make the most of the longer days by running early in the morning and late into the evening. Allergies and creepy crawlies If you suffer from hayfever or are aware of having a bad reaction to bee/wasp stings (for example you have anaphylaxis, don’t forget to keep any relevant medication to hand) pack essential items in a belt or back pack for runners. Dress right Light-coloured clothing is best. Summer is not the time to wear the cotton T-shirt you were given after a race. As you’re sweating more it makes sense to invest in high tech gear that will wick away your sweat. Wear a peaked cap to avoid glare and keep the sun off your face, and sunglasses to protect your eyes (but be prepared for a sunglasses tan!). More from The Running Bug 6 Ways to Stay Hydrated for Running in Hot Weather 5 Tips for Running in the Sun Food, Nutrition & Weight Loss Hydration for Runners Six easy ways to keep your H20 levels topped up. Many of Kim's clients have been in touch with various heat related questions. Running to lose weight? Get your diet right to shed pounds and enjoy running. How to achieve and maintain an optimal state of hydration. New to the Running Bug? We're the online community for runners with over 65,000 members! Join today - it's free and easy - and you'll get access to all our running events, training schedules and advice, groups, blogs and forums. JOIN THE RUNNING BUG HERE! It's free and takes just 30 seconds.