Struggling to run in the heat? This is what experts advise about training outdoors in summer

Sign up to our free Living Well email for advice on living a happier, healthier and longer life Live your life healthier and happier with our free weekly Living Well newsletter Live your life healthier and happier with our free weekly Living Well newsletter SIGN UP I would like to be emailed about offers, events and updates from The Independent. “Running in the heat causes a rapid increase in your core body temperature, which the body counteracts by redirecting the blood from our muscles to the skin to support the cooling process,” says NURVV Sport Scientist, Anna Kosciuk. Because of this, less blood is available to transport oxygen to the working muscles, and when your skin’s receiving the blood flow that would normally go to muscles, Koscuik says keeping pace becomes way more difficult: “The lack of oxygen quickly induces premature fatigue and results in a decline in muscle function, which can affect overall performance.” In this way, running in the heat is quite similar to altitude training. Make sure you’re drinking water often “When you’re sweating more, you lose valuable fluids and electrolytes, which compromises the efficiency of the cooling process of the body,” says Kosciuk. “Training in the heat can also lead to positive changes in blood plasma volume, reduce overall core temperature, reduce blood lactate levels and improve aerobic performance.” That said, it can also be dangerous to run outside in the heat as it increases your risk of heat stroke and other potentially serious heat-related illnesses.