I must say right away that you can run in extreme heat. But at the same time, certain rules must be observed that will help to transfer the heat while running.
clothing
Let’s start with how to dress when running in the heat.

1. You can not run without a T-shirt or T-shirt. This applies primarily to the fact that we all sweat while running. And sweat is excreted along with salt. But when it’s very hot outside, the sweat evaporates quickly, but the salt remains. It clogs all the pores that stop breathing. And running with clogged pores is simply unbearable.

When you put on a T-shirt or T-shirt, it collects almost all the sweat on itself along with salt, and much less salt remains on the body. And taking into account the fact that clothing closes from the wind, evaporation from the surface is much slower. Therefore, the pores are practically not clogged.
Girls in this regard do not have to choose. The maximum that they can afford is to run in a top, which also copes quite well with the function of a sweat collector.

In addition, if you have not yet had time to get a good tan, then one jog without a T-shirt in extreme heat will make you sleep smeared with cream or sour cream. The soaring sun plus sweat will burn the skin in just a matter of minutes.
2. Headdress. If you have a lot of hair on your head, then you can skip this item. But if this is not the case, then be sure to get a cap. Overheating your head while running will make the run unbearable, and more often than not, it will simply make you stop. Yes, and sunstroke can be easily caught. I’ll make a reservation right away, if you feel that you have “floated”, and you are already starting to poorly distinguish the surrounding objects, then the sun has already baked your head and you either need to take a step or stop altogether. But, I repeat, with a headdress, such a problem is not terrible.

3. Run in running shoes. Forget about sneakers. Of course you can run in them. But your knee joints won’t thank you for it. In addition, try to choose sneakers with a mesh surface so that the foot is as well ventilated as possible.
Don’t forget that a long run in the heat increases the size of the foot by about half a size. Therefore, buy sneakers in which the foot will feel comfortable, but at the same time the toes will not rest against the edge of the sneaker without the slightest gap. If you buy sneakers back to back, then after about 30 minutes of running, you will begin to feel that the foot no longer fits in the shoe. It threatens calluses and damaged nails.

This short-term swelling will go down in about half an hour to an hour after a run. Don’t be afraid of her. But buy shoes a little larger than your foot. Not a size, but a half size.

4. Sweat collector. In this case, I mean a bandage on the forehead or on the arm, which will collect sweat. I prefer a bandage on the forehead, as I do not have to be distracted from the run, constantly wiping the sweat from my forehead, which strives to flood my eyes. On the contrary, someone is hindered by the fact that some kind of bandage is squeezing his head. And he prefers to put on a bandage on his arm and collect sweat on his own. This is a matter of taste, but you should not forget about it. When the sweat begins to flow, you will no longer think about running, but only about the fact that your eyes burn very badly. You shouldn’t bring it up. By the way, the presence of a cap solves this problem almost completely. But still not completely.

How to breathe when running in the heat
Many people are concerned about breathing – how to breathe when running in extreme heat. There is no secret technique here. You need to breathe the same way as when running in any other weather – that is, through your nose and mouth.
The hot air does not allow you to get enough oxygen normally, so you should “breathe” well when you run in the shade. In general, many athletes try not to open their mouth much when running in the heat, so that they can take in air through a small hole between their lips. Thus, the air has time to cool down a little. The opposite effect occurs in winter, when in this way athletes try to warm the air at least a little before it enters the lungs. It certainly helps, but I wouldn’t say it completely solves the problem.

drink water
I often stumble upon sources that claim that during the run and after it, you can’t drink water for a certain period of time. And these people always surprise me. This means that they have never competed in long-distance running competitions.
So, if they ever ran a distance of more than 20 km at any amateur tournament, they would probably notice that there are always so-called food points on the roadsides, in which there are always cups or bottles of water. Professional athletes always drink water along the course, and the hotter the weather, the more water they consume.
Here we are talking about dehydration, which is extremely scary for a person. So drink water whenever you want. But only within reasonable limits, so that she did not gurgle in your stomach and did not cause discomfort.

Don’t pour water on your head
This rule is very important. Some runners in extreme heat like to pour water over their heads to cool off. But it is dangerous to do this, since a wet head in extreme heat is much more susceptible to sunlight. And if you don’t want to faint while jogging, then don’t do it. This applies to intense heat. If it’s not higher than 25 degrees outside, and you warmed up not from the sun, but from running, then you can safely pour water on your head – this really helps to run easier.
Pour water over the leg muscles
In this case, we are talking about the fact that while running, if possible, it is sometimes worth pouring water on the thighs and calves. By washing off the salt in this way, they begin to work better.

There is no scientific justification here. Just give it a try and see for yourself how it helps. You can also wet your hands. But this is not so important.

Well, advice from the category of “Captain Obviousness”
Try to run in the summer in the morning or in the evening, and not in the afternoon, when it is the hottest.

Choose shady areas near high-rise buildings.

Always choose the path so that there is an opportunity to drink water somewhere, or at least pour over the muscles. I prefer to run past water columns and springs. Sometimes I run into the store, get a small non-carbonated mineral water, and run on.

Don’t run in your pants. It will be uncomfortable and very hot. And they can also start to rub in some places. However, this is more of a recommendation. For some people, even at 40 degrees, running in pants is better than in shorts. A matter of taste. Although professionals in competitions run exclusively in running shorts. This is saying something.

In general, this is everything you need to know about the nuances of running in the heat. Running technique, foot placement technique and hand work while running remain the same as when running in any other weather. The main thing is not to forget about clothes and water. Then it will be easier to bear the heat. And the most important thing. The more often you run in the heat, the easier it is to endure.