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Training in the Heat

London and most of the UK is absolutely cooking at the moment. Whilst it makes running harder, let’s not underestimate just how much of a good training effect this can have on you, if done correctly.

In London, we tend to train on flattish routes or else have to go far and wide to find those hills. We are also at a low altitude and due to these factors it makes training easier – not ideal if you’re targeting hot, hilly races at a high altitude.

So let’s use this heat to our advantage.

Here are some of my key tips in order to enjoy your training and get the most out of it over the next couple of months:


  • Having the correct kit is crucial in this heat. What you’re after is lightweight material that does not collect/absorb the sweat.
  • If you’re able to and comfortable running with a backpack that can hold liquid for you, it’s something I would highly recommend.
  • Run with a cap to block out the direct sunlight on your face.
  • A good pair of sunglasses is highly recommended. I use Sun Gods and they are great. You can’t go wrong with them!

Nutrition and hydration:

  • Starting your run well hydrated will give you a much better chance at feeling strong throughout. If you know you have a session or a big run coming up and it’s going to be a hot day, then hydrate well from the day before. 
  • During the run, what you’re after is small regular sips throughout. Try avoiding taking on mass amounts of liquid in one go, as this can cause you to get a stitch.
  • Try plan your route so that you go past points where liquid/drinks are readily available.
  • Start each day with a Science in Sport electrolyte tablet. They’re filled with goodness! Your body loses a lot of these electrolytes whilst training in warmer conditions, which these hydration tablets replace.

Extra tips:

  • Try heading out early before work and before it gets too warm.
  • Target routes that provide lots of shade.
  • Avoid pouring water on yourself from too early on. Often the sun warms that water up and in that case it has the opposite effect.
  • Keep the routes close to home, in case you not feeling great and need to cut the run shorter than planned.
  • Be honest with yourself and if you’re not feeling great, don’t force things. You’re much better off calling it off if you’re struggling. Rest up and come back another day when you’re feeling strong, productive and can get the most out of your session.

I hope these tips help you! Now let’s use this heat to our advantage and train throughout the summer!

Let’s goooooo!

Onwards and upwards, Coach Nick


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