The Sprightly Spud

Don’t be alarmed… but there appears to be a burning ball of fire in the sky again.

British summers provide erratic and unreliable spells of balmy sunshine, interspersed with days of torrential rain, thunderstorms, and climates that can only be described as; ‘a bit nippy’. In essence, its nigh on impossible to know whether the next day’s vibe will be August in Miami, or October in Northern Finland. When the sun has got his hat on, however, UK runners can find themselves unacclimatised to the temperature, and struggling as a result. So how can we avoid letting the seasons get in the way of our athletic success?

The Hardships of Heat

In theory, bouncing along the Thames path with the sun gleaming off your skin should be pretty blissful. Oakley shades, tiny shorts and a light vest keep you comfortable, and you return home only lightly flushed.

The reality often looks a little different, and even a gentle plod can leave you melting into the pavement at kilometre three, thus summer running often isn’t as romantic as social media would have us believe.

It does not take an expert to know that running places a demand on the cardiovascular system, but heat serves to exacerbate this demand even further. In an effort to keep cool, blood is diverted to the skin, and thus less is available to your pumping muscles. This results in an elevated heart rate and additional strain on the heart and lungs. Furthermore, humid conditions make it harder for sweat to evaporate off the skin, leaving you even hotter and more breathless!

Not only is blood diverted away from the heart, lungs and muscles, but from the stomach too, meaning digestive processes are pretty much halted. The gut is a common problem area for many runners, and elevated temperatures may make cases of ‘the trots’ even more likely.

How delightful.

In extreme cases, loss of water and electrolytes through sweat may cause dehydration, dizziness and heat exhaustion. However, running in summer is generally safe, providing you take a few key precautions…

Keeping the Sun Fun

Self-vigilance is the most important concept when it comes to keeping training safe in summer. The early signs of heat exhaustion include dizziness, nausea, heavy sweating, cold and clammy skin, muscle cramps, headaches and a rapid heart rate. Of course, a certain level of sweat, breathlessness and fatigue is normal when exercising, but its critical to watch out for symptoms that exceed your usual level of discomfort, and pause your session before things get nasty.

Its also important to note that one draining, sweaty, outdoor run, doesn’t mean you’re restricted to the treadmill from May to October. As is the case with altitude and overall training volume, the body can adapt to come with higher temperatures. Over time and with gradual exposure, you become more efficient at cooling yourself. The speed at which this happens will depend on factors like your age, fitness and overall health, but the net effect is that summer training will get easier!

Forward planning is your greatest coping strategy. If you’re following a training program, ensure you schedule shorter, easier paced runs for days where the forecast is hottest. Furthermore, I hate to break it to you, but early mornings are your best friend; take advantage of the fact its light at 5am, and head out the door before it gets too sweltering. Nevertheless, do not sacrifice pre-run hydration and fuel. A big glass of water and a banana with honey is a solid, easily digestible, option, containing the carbs and electrolytes required to avoid the dreaded ‘bonk’. Alternatively, holding off until the evening works better for some people, just don’t set out for your 21km at 1pm when its 28 degrees outside.

Not only is the timing of your run critical, but it might be worth dedicating some thought to your route too. I am the last person to advocate for avoiding hills. Hitting incline in training leaves you better prepared for encountering hills in races, develops grit, aerobic capacity, and quads of steel. This being said, the hottest day of the year probably isn’t the ideal time to incorporate those hill sprints. Instead, choose flat, shady areas, ideally with regular spots to grab water or use the bathroom.

Now, although cultivating an outstandingly bold Garmin tan line may be high on your list of priorities, wearing suncream is not optional for sticky summer days. No responsible sunbather would be seen without their factor 30, and no responsible runner should be spending 90 minutes in the glaring sunshine without a good SPF either. Its important to consider what suncream you use too – sweat and water resistance is a priority, and no one wants a sticky, or oily slick on their skin when trying to hit PBs. Brands like ‘Solarsport’ and ‘Ultrasun’ come highly recommended, but if you can’t splash on a sport specific slap, then any good waterproof sunscreen will do the trick.

Don’t be stupid here, nobody wants a combination of sweaty chafing and sunburn.

Another way of ensuring maximum comfort on your summer runs is appropriate clothing. Unless you’re planning on completing an ultra in the Sahara, you don’t need to be spending £100s on high-tech, desert-proof clothing. Nevertheless, dressing sensibly is more important than ever. In general, think loose, light and breathable. Sweat-wicking fabrics, such as the ones used in Lululemon’s ‘Fast and Free’ short, will help move moisture away from the skin, thus keeping chafing and excessive sweaty odours at bay, whilst also enabling sweat to evaporate more quickly. Light colours may also be a good choice, as these reflect the sunlight rather than absorb it.

Accessorising, much to every runner’s delight, is also critical to safe summer running. If you have to head out in peak sun hours, a visor, or a lightweight cap made from moisture-wicking fabric can help protect shield your eyes from the glare, stop sweat dripping into them, and improve visibility. A cap can also help protect your scalp from burning. This being said, not everyone likes wearing headgear, and a pair of sunglasses may be more up your street. Shockingly, sports glasses from brands like Oakley and SunGod could cost you upwards of £150, and though they’re jazzy and well-rated, its possible to pick up a decent pair for under £40 at Decathlon or Amazon. The key factor when shopping for shades is that they’re comfortable for you. Most people prefer light frames that don’t bounce, and wraparound frames can also keep any dust, leaves and debris out of your way.

Vests also become more useful as the temperature rises, as you’re much more likely to need to carry water and fuel. Once again, more expensive doesn’t necessarily mean better, but finding a vest that fits well, it relatively light, and has enough storage for your needs will help keep you moving regardless of the rays.

Finally, lowering your expectations may help avoid any disappointment when it comes to smashing out top paces and distances in the blazing heat of British summer. The reality is that most of us Brits aren’t used to temperatures above about 17 degrees (particularly up North). As a result, now is not the time to be channeling your inner Kipchoge; just plodding through your training is enough.

Worth the Sweat?

This year’s London marathon was a prime example of how heat can become a hinderance to PB performances, with countless athletes reporting sub-optimal races as a result of the humidity – it simply wasn’t expected, and many hadn’t trained to cope with it. We are all familiar with the idea that discomfort can lead to personal improvement, so can training in the heat lead to a better overall standard of running?

Its pretty self-explanatory that running in a variety of conditions will help you prepare for unpredictable race climates – much like hill reps help you anticipate the demands of mountainous terrain. Furthermore, if you were to spend a month grinding out mileage in a consistently hot country, you’d likely notice a reduced perceived rate of exertion (RPE) on your return to the UK, as you’re body became more efficient at cooling itself, thus putting less additional strain on all its systems. The result of this is decreased heart rate, improved oxygen consumption and a lower core temperature in your ‘normal’ running conditions.

Some even argue that the process of sweating in itself can be healthy. Alleged perks range from reduced signs of aging, detoxification, and even infection control. Regardless of whether these claims are true, the more you sweat, your body becomes better at conserving electrolytes (the sweat becomes more diluted). As a result, the onset of fatigue and cramping becomes slower when you ‘practice’ sweating.

In essence, if you can stand the extra perspiration, there is certainly no reason to avoid pounding the pavements in summer, providing you stay within the realms of what’s safe.

The Refuel

Having beat the heat, and admired your Strava stats as you stretch in the sunshine, the focus shifts. Its time to recover. As always, the basic priorities for post-exercise nutrition apply; carbs to replenish glycogen stores alongside protein to repair muscles and kickstart recovery.

One barrier to adequate nutrition in the heat may be your appetite. At the best of times, long runs can leave us feeling a little queasy afterwards, but in hot weather, the effect is amplified. Dehydration can cause nausea, and, in an effort to keep cool, the body often stalls digestion, to avoid any additional heat generated by internal processes. Not only this, but elevated body temperatures may mean you burn through carbs even faster, meaning glycogen replenishment is even more critical.

The holy grail of running nutrition is therefore in its element; chocolate milk.

This affordable and portable snack is equipped with the ‘optimal’ 3:1 carb to protein ratio suggested for post – workout recovery, sodium and potassium for electrolyte replenishment, and ample vitamin D and calcium for preventing (potentially devastating) stress fractures. 500mls contains around 420 calories, and 18g of protein, making it ideal for a rapid refuel. The protein found in milk is a combination of quick absorbing whey protein, and the slower absorbing casein protein, meaning you have amino acids available quickly, as well as in the subsequent hours. Plant based choccy beverages are good too, but don’t contain quite as much protein as the OG.

Should you be in search of something more elaborate for your post – plod refreshment, smoothies are another brilliant choice. Stuffing your blender with nutritionally dense fruits, veggies, seeds and superfoods allows for maximum caloric and nutrient intake, whilst minimising the burden on your belly. Additionally, there are few things more summery than a vibrant liquidised beverage.

In all honesty, you can pretty much put any combination of fruit and liquid into a blender, and the result will be fairly palatable. Dried fruits like dates, protein powders, coconut water (a fab source of electrolytes) and all the wonderful supplements we can find in health stores, add to the vast spectrum of smoothie variety you can experiment with. For ultimate energy replenishment, however, this combo is worth a try…

Banana Pineapple Blitz

•1 frozen banana

•50g oats

•1 lime

•100g frozen pineapple

•2 clumps of frozen spinach

•1tbsp chia seeds

•1/2 avocado

•200mls oat milk (or liquid of your choice) + more to adjust consistency to your taste

•100g Greek /Greek Style Yogurt

Bananas are renowned for their practicality in providing rapidly digesting carbohydrate prior to a session, yet they can also play a critical role in glycogen replenishment. Freezing bananas is also a great way to utilise fruits who are looking a little sad after too long in the sun, leaving you with chilled portions of 25-ish g of carbs, potassium and antioxidants at your disposal. Unseasonable heat is enough to but anyone of warm porridge, oats, however, should not be shunned. Labelled a superfood, they not only serve up slower digesting carbohydrates to fuel you through the rest of the day, but minerals like manganese, zinc, folate, iron, and selenium. Spinach adds further iron, but doesn’t affect the flavour, much like chia which is an infamous source of Omega-3. Whilst it might seem an unusual choice, avocado bumps up caloric content, and the often disregarded, yet essential macronutrient for endurance athletes; fat.

Without fat, the body cannot absorb essential vitamins like A,D,E and K – which support functions such as immunity, vision and respiratory health. Furthermore, fat stores act as a ‘back – up’ fuel for exercise once carbohydrates are depleted, and are critical to maintaining a healthy hormone balance. Omega – 3s in particular are also credited with accelerating muscular recovery. Fat is vital for runners.

Aside from a wealth of vitamins, pineapple contains bromelain, an enzyme which helps break down proteins and can aid digestion, reduce bloating, and potentially ease any post – run bowel symptoms. Lime and keeps things light and zesty, and milk or fortified plant milk contains vitamin D and calcium. Finally, Greek or Greek Style yogurts have an outstanding protein content – facilitating muscular recovery – alongside further calcium and creaminess.

Easy to slurp on your way to work, this drink packs in at least 550-600 calories, and even more should you use full – fat milk and yogurt, making it an easy way to ensure you reap the benefits of that run, and are not left suffering brain fog for the rest of your day!

Though possible, gastric discomfort following a hot run is not inevitable, so if you are able to stomach solids, summer days are the perfect time to concoct a salad with some class and style… Balance is key with post run nutrition, combining carbohydrates, protein, and fats elicits a more gradual energy release and better nutrient absorption, thus staving off a mid – afternoon crash. What’s more, when calorie consumption is skyrocketing, provide 9 calories per gram (compared to the 4 calories in protein and carbs). This dish is colourful, flavourful, and makes two servings – making it a prime option for tomorrow’s packed lunch. The best part? You don’t even have to cook.

Broccoli, Feta, and Lentil Grain Bowl (2 servings)

•1 pack of microwaveable brown rice (any whole grain will work)

•1 pack of microwaveable lentils

•1 head of broccoli – finely chopped

•1 tin of peas

•1 small red onion – diced

•250g cherry tomatoes – halved

•200g Greek / Greek Style yogurt

•60g feta

•2 tbsp sunflower seeds

•1 lime

780 calls

42g protein

Simply cook the grains according to pack instructions and divide between two containers or bowls. Add half the broccoli, peas, onion and tomatoes to each vessel then top with the yogurt, feta, seeds, and a squeeze of lime. Season with salt and pepper – don’t be shy! Salt is sodium; one of the electrolytes you lose through sweat, so – within reason – should not be avoided.

Microwavable packs of lentils and grains are not lazy – they’re smart. Whilst a little more pricey than buying the raw, dry equivalent, they help deter you from more convenient, less nutritious, alternatives. (The odd Tesco meal deal won’t kill you, but you could definitely do better). Furthermore, they’re versatile! With endless exotic flavours on the market, you can quite literally become a master of global cuisine. Tinned peas are surprisingly protein rich, and fuss free, and raw brocolli is super crunchy and refreshing. Personally, I like this, but if you prefer a softer broc then roasting it with some herbs adds even more flavour. Both of these greens add in heaps of fibre, so are a wonderful way to counteract any low fibre pre – run meals. The final star here is sunflower seeds. Copper and selenium help protect muscles, they are a superb source of plant – based healthy fat, and top off those much needed calories. Overall, this bowl provides a solid 780 or so of those valuable energy units.

Should you be vegan, swap the feta and yogurt for a plant – based alternative, and while this veggie lunch or dinner caters for an impressive 42g of protein, there is nothing to stop you adding hummus, salmon, tofu or chicken for that extra boost.

Hydrate or Die-drate

Contrary to popular belief, electrolyte supplements are not actually necessary for every runner, every day. Individual needs to vary, but in reality if you’re exercising for under an hour, in standard UK conditions, water provides perfectly adequate hydration. This being said, there are certain factors which mean they may be necessary in avoiding cramping, exhaustion, and headaches, these include;

•High temperatures meaning you sweat more that usually

•A particularly high exertion session

•A session lasting 60-90 mins or more.

The final thing to note on nutrition is that you may be more likely to need a top – up ‘on the run’. Hot days mean more energy consumption, and more perspiration, so carrying a gel and a little water may be wise, and help avoid the dreaded ‘bonk’*.

*the feeling of exhaustion encountered by athletes when they run out of available fuel or electrolytes during training.

The Final Lap

Heatwave running may look a little sweaty, feel a little more strenuous, and require a little more forward – thinking. Nevertheless, sensible runners are well within the right to top up their tan, and their VO2 max when those higher temps hit.

Just don’t forget your sun cream…