Health & Safety
WARM WEATHER RUNNING ADVICE
The B.A.A. advises all athletes to take some very basic steps to ensure your safety while running during warm or hot days.
1. Reduce your normal race pace: slow down! If the temperatures are warmer than normal, don’t worry about running a personal best or running at a pace faster than your training. Run at a slower pace, walk if you are feeling too warm, and seek medical attention if you are feeling the effects of heat Illness.
2. Keep in mind that the harder you work/run, the more heat your body will produce. If you are starting to feel the effects of the heat, slow down, stop if needed, and rest. Listen to your body!
3. Recognize the signs and symptoms of heat illness. General warning signs include headache, muscle cramps, nausea, vomiting, fainting, or loss of coordination.
4. Recognize early warning signs of dehydration. Dark yellow urine, loss of energy, dizziness, loss of coordination, muscle cramps, and headaches are all common warnings.
5. Rehydrate as needed. How much you drink depends on your size and how hot it is during the run. A normal rule of thumb is to drink six to eight ounces of fluid (water or sports drink) every 15 minutes of exercise in the heat. By weighing in before and after a workout or run, you can determine exactly how much fluid is lost during your run. Remember: approximately a pint of fluid will replace one pound of weight loss during exercise. On a very hot day, you can increase your fluid intake as much as 25% from this formula.
6. If you have heart or respiratory condition, or you are on any medications, consult your doctor about running in the heat. Know your body and limitations.
7. If you have a history of heatstroke/illness, run with extreme caution.
8. If you have had the COVID-19 virus in the past and are still experiencing fatigue and other post COVID-19 symptoms, evaluate your pace and effort in this type of climate.
9. Drink your fluids. Pouring water over your head feels great, but it does not necessarily help reduce your body temperature or prevent heat illness.
10. Wear light colored clothing. If you need to wear a hat, use a sun visor to protect your face from the sun.
11. Use sunscreen to protect your skin.
12. Avoid drinking coffee or any drinks with caffeine prior to the race.