Tag Archives: Rhodes

Running in Rhodes

12 Jul

I am currently taking a break in Rhodes, Greece and enjoying some sunshine and scenery, exploring the local areas during my daily runs. Our hotel is perfectly situated just on the edge of a town enabling me to escape the hustle and bustle and run along some fantastic empty stretches of beach and trails off the beaten track.

It’s not been easy though, the first day being the most challenging, as the recent English summer hasn’t exactly resulted in adapting to any runs enduring high temperatures and scorching sunshine.

Heat and humidity certainly have an effect on your overall energy levels and pace though but here are some useful tips to help you run in the heat.

 

 

 

 

 

Photo: Sarah M Willis. ‘A road to nowhere’ Rhodes 

Tips to Running in the Heat

1. Slow the pace. It takes about two weeks for your body to adapt to the heat and cool itself more efficiently. Slow your pace and reduce your intensity and get the run in rather than pushing through it.  Doing so will allow you to more efficiently acclimate and continue to run. Your body will gradually become better at cooling itself in the warmer weather allowing you to continue to run at your normal pace.

2. Work with the heat. Run by your effort level rather than your typical pace until you acclimate. If you are new to running, add power walk breaks every 4 to 8 minutes to cool yourself during your runs. It is all about managing your body core temperature and not allowing it to rise too much, risking overheating and really slowing down.

3. Accessorize. Wear light colored, loose fitting wicking running gear. Technical apparel will allow moisture to pass through them to be evaporated, keeping your cooler. Wear sunglasses that filter UVA and UVB rays, waterproof sunscreen, and a baseball cap to protect your skin and eyes from the sun. I can not run without my sunglasses.

4. Run early in the morning or late in the evening. If you run in the morning, you’ll avoid the heat, but may encounter a higher humidity. The air quality is also better in the morning, since ozone levels increase soon after dawn, peak at midday, and then again in the early evening. Times to avoid running are noon till 3pm.

5. Extreme measures. If there is a heat alert or poor air quality day, take your workout indoors. You won’t get any super-human reward for pushing in dangerous heat and it most likely will take your body longer to recover from the workout.

6. Drink plenty. For workouts shorter than 45 minutes, water works just fine. For longer runs, research suggests consuming about a cup of sports drink every 15 to 20 minutes to fuel your muscles and aid in maintaining electrolyte levels