Paul’s advice on surviving training during a heatwave
As the Met Office declares its first ever ‘heat-health’ national emergency in England with predicted temperatures of 40 degrees Celsius in some areas - many of us are already avoiding any outdoor training. At least, if we are getting our scheduled runs in - we may be setting our alarms a little (or a lot) earlier!
Physio Paul has some top tips on how to survive training in a heatwave!
Safe Hot Weather Training
Last year, Physio Paul attended the Paralympic Games in Tokyo as part of the Paralympics GB team. He was helping the team acclimatise to the heat and humidity in the prep camp there - so he is all too familiar with the dangers of heat illness.
His main advice is that your training should be suitable for your event. So, unless you are preparing for Marathon De Sables, stay safe, close to home and adjust your training accordingly.
“Try to manage 1km loops around home. That way if you have any concerns, at least you can get back easily and get inside and rehydrated. Also, go by feel rather than pace - or expect your pace to be at least 10% slower in the heat. You can always chill a bandana with cold water to help keep your head cold - and put some ice in your drinks bottle before you set out. ”
Paul at the Tokyo Paralympic Games Prep Camp
Of course, it would be wise to exchange a melting hot track session in the sun, for some core-work and stability exercises in cooler, preferably air-conditioned, surroundings. Exchange your run or cycle outside for an indoor session on the turbo-trainer, a spin class or go for a swim.
Signs of Heat Illness
Heat exhaustion is caused by an increase in core body temperature often coupled with dehydration. Of course, staying well hydrated is one of the most important ways to prevent heat illness. It is important to drink plenty before and during exercise, and to replace lost electrolytes such as sodium, potassium, and magnesium.
Other ways to prevent overheating include avoiding the hottest part of the day and wearing loose, lightweight clothing. Avoiding drinking alcohol or participating in any extreme exercise are also advisable.
It’s important to recognise heat exhaustion early, and seek treatment as early as possible as it can lead to heatstroke if not treated immediately. The main signs of heat exhaustion include;
Headache
Dizziness or confusion
Fast breathing or pulse
Cramps in the arms, legs and stomach
Excessive sweating and moist, pale skin
Nausea and vomiting
A temperature of 38C or above
Excessive thirst
If someone displays one or more of these symptoms, the best thing you can do is cool them down. Move them to a cool place, give them water or a rehydration drink and try to cool their skin with a cold, wet sponge or a cold compress around the armpits or neck.
Of course, being based at Mayfair’s Lansdowne Club, we are lucky to have a lovely big pool and plenty of top notch gym equipment in cool, air conditioned surroundings. Get in touch with us if you’d like our help with a motivating exercise plan - or get that niggle sorted out ready for when the temperatures are more comfortable to train in.
