Running In The Heat: How To Survive When Britain Becomes The Sahara

Every year it happens.

The UK gets three days of sunshine and the entire country loses its collective mind.

The roads melt. Supermarkets run out of Cornettos. Gary from the office becomes a weather expert. And runners everywhere stare at their training plans wondering whether a 6 mile run in 30°C is “character building” or simply a poor life choice.

As someone currently training through summer, I’ve learned that running in the heat requires a slightly different approach. You can’t just pretend you’re Eliud Kipchoge and charge off into the blazing sun armed with nothing but optimism and a half-empty water bottle.

Well, you can.

But you’ll probably regret it.

Here are my top tips for surviving hot weather running, whether you’re pounding the pavements outside or sweating profusely on a treadmill indoors.

Running Outside In The Heat

Accept That Your Pace Will Be Slower.

This is the big one.

Your pace is going to drop.

Not because you’ve forgotten how to run, but because your body is working overtime trying to stop itself from turning into a human casserole.

On hot days your heart rate will often be higher for the same effort. Running by effort rather than pace can save a lot of frustration. 

If your easy run suddenly feels like a tempo session, it’s not you.

It’s the weather.

Your Garmin will judge you. 

Ignore it. (You're already 'unproductive', right?)

Run Early Or Run Late

If possible, avoid running during the hottest part of the day. I know, this is obvious but it's not always midday. Today 3pm is going to be the hottest part of the day. Be aware of this. Your weather app is your friend! 

Early mornings are generally cooler and quieter. And you can feel smug when you're done for the rest of the day. 

Evening runs can also work well once the temperature starts to drop, but stay hydrated throughout the hot day or you just won't fancy an evening run. 

Midday running in 30°C is a bit like choosing the hottest queue at Alton Towers and then acting surprised when you’re uncomfortable.

Hydrate Before You’re Thirsty

If you’re already thirsty, you’re playing catch-up.

Drink regularly throughout the day, especially if you’re planning a longer session.

And yes, tea counts.

I’m British. I’m not arguing about this.

For longer runs, consider carrying fluids or planning routes that pass garages, corner shops or places where you can beg for mercy. Or a nice cup of tea. 

Wear Less. Not Nothing.

Technical clothing is your friend.

Light-coloured, breathable kit can help your body stay cooler.

Black leggings and a black top in full sunshine might look coordinated, but you’ll absorb heat like a solar panel that’s developed a running addiction. 

Seek Out Shade

Woodland trails – always nicer than pavements - suddenly become premium real estate during a heatwave.

Tree cover can make a huge difference to how comfortable a run feels.

Plus, trails are generally more forgiving underfoot than baking-hot pavements.

It’s basically nature’s air conditioning.

Slow Down On Long Runs

This isn’t the time to chase PBs.

The goal is completing the session safely, not auditioning for an episode of Casualty.

Adjust expectations.

Adapt the pace.

Bank the training.

Learn The Warning Signs

Heat exhaustion is no joke.

If you feel dizzy, nauseous, unusually weak, develop a headache, stop sweating or become confused, stop running immediately and seek shade, fluids and cooling.

No Strava kudos is worth ending up in the back of an ambulance.

Running On A Treadmill During Hot Weather

“But Booker,” I hear absolutely nobody saying, “surely running indoors solves everything?”

Well…

Not quite.

Use A Fan

A treadmill without a fan is basically an expensive conveyor belt to a sauna.

Air movement helps sweat evaporate, which is one of your body’s primary cooling mechanisms.

If your gym has air conditioning, position yourself right underneath. My gym has certain treadmills that are positioned just under the air conditioning vents …. it's not worth bothering with the other ones in warm weather unless you wish to melt. 

If you’re at home, point every available fan directly at your face and hope for the best.

Take More Fluids Than You Think You’ll Need

Indoor running can be deceptively sweaty.

Without natural airflow, many runners actually lose more fluid than expected.

You know those mysterious puddles that appear underneath treadmills?

Those aren’t decorative.

Adjust The Incline If Needed

Hot weather places extra stress on the body.

If you’re already struggling, there’s no shame in reducing the incline or easing the effort slightly.

Training is about consistency, not punishment.

Focus On Effort

Treadmills can sometimes feel harder mentally than physically.

Add heat into the equation and suddenly every kilometre feels 30 minutes long. It's hard enough that the big red 'off' button is right in front of you without the extra stress from the heat. 

Forget pace.

Focus on maintaining the right effort level and getting the session done.

A Final Thought Before You Head Out For That Sweaty Run

Running in the heat can help build resilience and improve your body’s ability to cope with challenging conditions over time.

But adaptation takes time.

The first hot run of the year always feels awful.

The second usually isn’t much better.

By the third you’re slightly less convinced you’re going to perish in a hedge.

So be sensible.

Slow down.

Drink fluids.

Embrace the shade.

And remember that if Britain reaches 30°C, surviving the day may already count as a successful training session.

The autumn PBs will still be there waiting for you.

Probably.

The Coventry Way: It's the Wrong Socks, Gromit

Coventry Way 40 miler is one of my very favourite routes and I look forward to this event every year. Not only that, the weather was forecast to be gorgeous and I was in a good place with the London Marathon training. What could improve this? Well …  I was  offered a lift to and from the event which meant I could have a pint of cider at the end. It was destined to be a tiptop day!

When I put my trainers on though I realised I was wearing 2 left socks. Uh-oh. Ambulance time. Time to do a 40 mile experiment on whether the L and R on running socks actually makes any difference. 

Despite a chilly temperature of 3*c at the start, it was a sunny day and I soon ditched the gloves, arm warmers and jacket and was soon in my usual vest and visor. 

I’d planned to run it steady but was swept up in the excitement and ran sections with a chap who was setting a good pace and running up all the hills! Surely he must realise this is against The Ultra Rules? Seemed a shame not to keep up, so I  ended up leapfrogging most of the race with him and occasionally having a chat when paces were the same! Handy having a pacer. Felt like a muddy elite runner.

I’d got home from work at midnight the night before - not fun with an 0530 alarm - but I’d made some pitta bread wraps - tuna and cheese and avocado and chorizo. Not conventional combinations but I didn’t have much in the fridge and tired me obviously thinks about food like drunk me. However the combinations worked. I had an avocado and chorizo pitta and loved it … was gutted to reach for another at 15 miles to find it had fallen out of my run pack and was no doubt being snaffled up by someone's Springer Spaniel. 

I’d brought salt tablets with me but like all good intentions they were totally forgotten after about 10 miles. My fingers swell up when I run long and had hoped this might sort it … but alas the experiment was not to be.

I was feeling good and because of that and having a focus, even the tough parts of the run felt easier. I don’t like the canal section as it just stretches on and on and the ploughed field after it is often miserable but both of these sections flew past. It felt like a long time between aid stations 2 and 3 and I was running low on fluids due to drinking more because of the heat but I tried to fly in and out of the aid stations as quickly as possible. I'm always surprised by how much time is wasted at aid stations. NEVER sit down!

Every time I sucked fluid from the soft flask straw, my sinuses let go. Completely. No idea how to stop it. It was like being pepper sprayed but with orange squash. 

The Rugby Tri cheer station was great to see at Brinklow with Alice and Anthony cheering people in but I couldn’t stop for long - was trying to make the most of the good conditions!! I also saw Lee, a colleague from my old job in Northampton (8 years ago!) out for a Sunday morning run - unexpected and nice!! I also saw Christine from Rugby Tri in a random lane! This section of the Cov Way has two signposted parallel sections so you can choose which you like but I was following the route in this year's Green Book so it was lucky I went the right way or I wouldn't have seen Christine!

Blossom was sprinkled across all the paths like confetti. White blossom against blue skies. Early bluebells in the woods - my first seen of the year - and primroses on the banks. Butterflies, peacocks, tortoiseshells and small whites. All this and a long run. It was the perfect Spring morning. 

I saw a few Northbrook shirts (my Coventry running club!) which was lovely and the club captain Spencer must have had a cracking turn of speed as he and Tracey seemed to pop up at all of the road junctions ahead of me! I swear he should get a spot at the Olympics, the speed he was going! I also spotted a buddy Craig and was so busy saying hello that I overshot the turning and nearly went the wrong way! I also saw Claudie who is always dressed immaculately in matching and pretty kit and was keeping an eye out for Liz who I hoped to see but because of the staggered start times I missed her. Saw Seb too running strong!

It was nice starting early for the run as I’d started a bit later in a previous year due to a late finish at work and the first couple of aid stations had no snacks left … I was absolutely gutted. I am VERY food motivated!!

There were a few trees down over the path which seemed strange as there hadn’t really been any strong winds but I guess on a 40 mile route there will be an occasional obstacle. I climbed over most trees but one was totally blocking the path and there was a queue of people crawling under it. I have the patience and attention span of a gerbil so I decided to go over and through the branches. Fine. It was fine. Normal for me to finish a run with tree in my hair. 

Usually I choose a good audiobook for the Coventry Way but this year I wanted a bit of speed so I popped on some music to keep me motivated and to provide a good beat to run to. The weather was so gorgeous and sunny that everywhere looked lovely and the music was the perfect accompaniment. 

Lots of blossom on the trees, bright and beautiful and it was like running through a wedding bower. So many flowers in the woodlands near Solihull and there were lots of butterflies. I saw a velvety peacock butterfly and some lovely tortoiseshells - gorgeous!! 

It started getting a bit tough towards the end with the miles and the heat taking their toll but I dug in. My daughter got a Parkrun PB yesterday knocking FOUR minutes off her previous time and I told her to have courage while she was running. I remembered that when it got rough for me and how brave she was and I used that to be my inspiration. When it started hurting I told myself to have courage and be like Lily. 

The ground was hard - so unlike normal April trails - and the rutted tractor tracks made it hard running. I could feel I’d run a few miles now and the springs in my legs were tired. 

The run back down to Meriden has a lovely long downhill and I took the opportunity to stretch my legs out and enjoy the bit of breeze. About half a mile from the end, going through a rough field I turned my ankle with a crunch. I could still run on it so took that as a sign to ignore it. Mile 40 was my fastest mile! The motivation of a cold pint of cider does wonderful things to a person. 

As I ran down the road, there were lots of Northbrook running club members waiting for their relay team mates so I got a lovely big cheer from them and other people waiting for their friends and family. I stormed up the hill to the finish … well … it felt like I stormed it but it probably looked like a gentle jog to every else - and to the finish where my time was logged and the tracker was given back. 

And the pint of cider. 

Thrilled to be fastest female and fastest overall finisher.