World Athletics Partner
World Athletics Partner
World Athletics Partner
World Athletics Media Partner
World Athletics Supporter
World Athletics Supplier
World Athletics Supplier
World Athletics Supplier
Train smart in the heat
How to tackle the heat
Summer is one of the best times of the year to run. Bright mornings, long evenings and more opportunities to get outside make it easier to stay consistent with your training.
But when the temperature rises, your body has to work harder.
Whether you are preparing for the one mile, 5 km or half marathon at the World Athletics Road Running Championships Copenhagen 26, a few simple adjustments can help you keep progressing while staying safe.
Heat is part of the journey
Training for a World Championships does not begin on race weekend. It happens through the early mornings, warm evenings and kilometres completed in the weeks and months beforehand.
Running in warm conditions can also work in your favour. Your body gradually becomes better at managing heat, which can make future sessions feel more manageable.
If race weekend in Copenhagen turns out to be warm, you will already have valuable experience running in similar conditions.
The goal is consistency
A slower session completed safely will benefit you far more than pushing too hard in the heat and needing several days to recover.
Tips for the summertraining
Run early or late
The easiest way to reduce the impact of the heat is to avoid the warmest part of the day.
Whenever possible, run early in the morning or later in the evening when temperatures are lower and the sun is less intense.
Slow down
Heat places extra stress on your cardiovascular system, so your usual pace may feel significantly harder.
Run by effort rather than pace. Slowing down does not mean you are losing fitness.
Stay hydrated
Hydration starts before you head out the door. Drink water regularly throughout the day instead of waiting until you feel thirsty.
On longer runs, bring fluids or choose a route where you can refill along the way.
Dress for the weather
Choose lightweight and breathable clothing that allows heat to escape.
A light-coloured cap and sunscreen can also help when you are running in direct sunlight.
Listen to your body
If you feel dizzy, unusually fatigued, develop chills or stop sweating despite the heat, slow down immediately.
Find shade, cool yourself down and stop the session if necessary.
Recover well
Spend a few minutes cooling down after your run and continue drinking fluids.
Eat something that helps replenish your energy stores and give your body time to recover before your next session.
Remember
Running in the heat is not about running faster.
It is about building resilience, consistency and confidence for race day.
Make the smart decision today so you are ready to train again later the week
Every summer run counts
Every early alarm, every warm evening run and every kilometre completed through the summer is part of the journey towards the start line in Copenhagen.
If September brings warm conditions, you will already have experience managing the heat.
And if it does not, you will still have built resilience, consistency and confidence through your training.
Whether you are chasing a world title or your own personal finish line, every run matters.
