With Coach Alexa, Online Running Coach for We Run
Running in the Warmer Days & Cooler Nights
Hey, team! Coach Alexa here, coach for Redding, South Oxford, and online.
Just a quick video today to talk about the fact that the weather – certainly in England, though maybe not so much in Scotland (sorry to my brother up there!) – is getting noticeably warmer during the day. That said, we’re still seeing quite low nighttime temperatures, meaning mornings and evenings can feel quite cold. But by the time we hit mid-afternoon, those temperatures are really starting to climb.
A Shock to the System for Runners
A few of my runners, especially those training later in the day, over lunch, or doing long runs into the afternoon, have found this shift quite a shock – understandable after what’s been, quite frankly, a dull, wet, and miserable winter.
This is just a little reminder that our bodies take time to adjust to warmer weather.
How Your Body Adapts to the Heat During Running
Your body naturally adjusts to heat over time, but that process isn’t immediate. As the temperatures rise, running will feel tougher at first, and your effort level will be a bit higher. That means:
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Your breathing might feel harder
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Your heart rate could be elevated
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Your overall effort level might seem more intense
To manage this transition, slow down slightly to stay in the right training zone for breathing, heart rate, and effort. It may feel challenging now, but your body will adapt.
Racing Soon? Don’t Panic!
If you’ve got a race coming up – whether it’s a half marathon or full marathon this month or into May – don’t worry. Your body is already working behind the scenes to adjust to the heat.
It will learn how much to sweat, how to cool itself, and how to handle these changes naturally, just by being out in the sunshine and training in these warmer conditions.
Tips to Help Your Body Adjust
There are a few simple things you can do to help ease the transition:
✅ Stay hydrated – Make sure you’re drinking enough before, during, and after your runs. Consider adding electrolytes or salts to help maintain balance.
✅ Dress appropriately – Lighter-coloured, breathable tops can help keep you cool.
✅ Protect yourself from the sun – A peaked cap, sunglasses, and sunscreen can make a big difference.
✅ Be mindful of timing – If you have to run in the middle of the afternoon, take extra precautions since that’s when it’s warmest.
Temperatures are expected to reach nearly 20°C in the south later this week, so now’s the time to start thinking about these adjustments.
Spring is Here – Give Your Body Time to Adjust!
Hopefully, I’m not jinxing it, but it seems like we’re finally heading into spring! While it’s exciting to have some warmer weather, remember that it takes time for your body to adapt. Stay smart, stay hydrated, and happy running! 🚀
