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Temperatures are rising, summer is in full swing and you are determined to complete your workouts successfully, regardless of the weather. With the right approach, you can achieve your goals and finish your workouts safely.

It’s best to take extra precautions to prevent overheating. Read on to discover how to customize your workouts and keep yourself motivated, even during the hottest days.

Listen to your body

Summer temperatures provide an extra challenge during your training sessions. Did you know that the intensity of your workout increases as the temperature rises? This means you have to be extra careful when it is warmer to avoid overheating. For this, watch for warning signs such as dizziness, sudden headache and excessive sweating followed by lack of perspiration. If you experience these symptoms, seek shade immediately, drink water and take rest.

Hydrate sufficiently

It may be a cliché, but it is unfortunately still a common mistake: not drinking enough water. Drink plenty of water before, during and after your workout. As a general guideline, you can assume 5 to 7ml/kg of body weight 4 hours before your workout. While running, to avoid your tummy sloshing, it is best to take small sips regularly. Since it is not very practical to carry an ordinary plastic bottle while running, you can use a softflask or running backpack , for example.

Choose your moment

It is even more important during the summer to plan your workouts properly. Try to avoid the hottest time of day, usually between 4 p.m. and 6 p.m. Morning just after sunrise is the coolest. Not a morning person? Then late at night is also a good time. By planning your workout correctly, you will make it yourself a lot easier.

Dress smartly

Choose light, breathable clothing. Go for technical fabrics that wick away moisture and keep your body cool like merino wool(Smartwool) or Dri-Fit(Nike), for example. Keep in mind that while running, the wind chill may be about 10° higher than the actual temperature. If it’s 20°, dress like it’s 30° to avoid overheating. Also be sure to put on a cap to protect your head from direct sunlight.

Adjust your pace

If you train by heart rate, you will find out that your pace will naturally slow down within the same heart rate zone. This is because your body needs more energy to cool itself compared to cooler days. No heart rate monitor? Then listen carefully to your body and adjust your pace if you notice that your workout feels heavier than usual.

Be patient

Give your body time to adjust to the heat. Keep training consistently and you’ll find that after a few weeks it gets easier as your body gets used to the heat.

So the summer heat certainly does not have to be an obstacle to running workouts. With the right approach and care for yourself, you can enjoy your workouts safely and to the fullest, no matter the temperature. Still looking for the race to train toward this summer? Then be sure to check out our events calendar. Whether it is a 10k, half marathon or maybe even a full marathon, there is something for every level and ambition.