Kit & Gear

Warm Weather Running: What to Wear

The mercury may be rising, your training sessions are getting hotter and tougher, but there's no need for warm weather to put an end to your training. Beat the heat with our warm weather gear guide.

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1. Wear Lightweight, Technical Fabrics.

Resist the temptation to strip back to bare essentials, or you'll forgo the benefits of technical fabrics. Avoid cotton and focus on lightweight, super breathable technical fabrics such as Nike Dri-Fit, which wick sweat away from the skin. These quick drying fabrics allow moisture to evaporate quickly, cooling the skin and helping prevent chafing, the last thing you'll want on a long run.

Keep your skin cool and ventilated by choosing shorts and T-shirts with mesh panels and vents in key heat areas.

2. Keep Harmful Rays Out

Look for fabrics featuring sun protective UPF technologies which help to keep harmful UV rays off your skin. The Ultra Violet Protection Factor (UPF) indicates how much of the sun's harmful UV radiation is absorbed. For example, a fabric with a rating of UPF 50 will allow only 1/50 (or 2%) of the sun's harmful rays to pass through. This should be combined with sun cream on exposed areas of skin.

Wear sunglasses to protect your eyes. As well as meaning you won't have to squint in the sun, they should also filter out harmful UV rays. Good sunglasses provide 100% protection against UV-A and UV-B light, and polarising lenses will also help to eliminate glare. They should also be lightweight, stay in place while you're running and be constructed from impact resistant materials, usually polycarbonate. Check for the CE mark which proves that your sunglasses conform to the European Community standard. They should also conform to British Standard BSEN1836 which denotes a high level of UV protection.

You can also keep the sun off your head and out of your eyes with a breathable running cap, or visor if a cap feels too much. Again, this should be constructed from a technical wicking fabric which will allow moisture to evaporate. Some also feature mesh inserts for additional ventilation.

3. Look after your Feet.

Hot, sweaty feet lead to irritation and blisters and it is worth bearing in mind that your feet will also swell in the heat. Choose thin, light and breathable socks with an ergonomic fit for maximum comfort. Also look out for in-shoe ventilation systems such as Mizuno Intercool, and adidas ClimaCool, along with lightweight and breathable mesh uppers to keep your feet as cool and comfortable as possible.

4. Hydrate on the Go

Running in the heat accelerates the rate at which the body sweats, and consequently loses water and electrolytes, potentially leading to fatigue, headaches, decreased coordination and muscle cramping through dehydration. It's a good idea to take a water carrier and hydrate as you run, especially if you're out for over 30 minutes.

Hydration packs can carry a varying amount of water and are great for longer runs, carried comfortably on your back. Alternatively, a hand held water bottle is a cheap and handy accessory and can also be useful for splashing water over your head and body when really feeling the heat. You can also try a fuel belt which allows the carrier to sit comfortably and securely on your hips. Belts with multiple water carriers are a great option for those who want to take on both water and a sports drink during their run, and will also hold gels and other essentials.

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