Bonus Ep - Running in a Heatwave!

The episode focuses on providing listeners with tips on how to safely run in hot weather. The host expresses a personal preference for running in warmer temperatures over the cold. However, they emphasize the importance of caution when running in the heat. They provide historical context, referencing a record set at the 1996 Olympics, but note that many runners in cooler climates may struggle with high temperatures.

The host explains that training in hot weather can lead to adaptation, but acknowledges that one should avoid excessive exertion in the heat. Key recommendations include wearing appropriate clothing to prevent chafing, staying hydrated, and possibly utilizing hydration tablets. Timing is crucial, with suggestions to run early in the morning or later in the evening.

Advice also includes avoiding intense workouts on particularly hot days, pre-hydrating, and recognizing individual differences in sweat rates. The importance of electrolytes is highlighted, alongside practical tips on cooling down after runs. A reminder to protect against sun exposure and the option to run with a partner to enhance safety is also discussed. The overarching message is to prioritize health and well-being over strict adherence to a training schedule.