Hot and sweaty feet usually mean blisters as the moisture in your shoe causes friction. While breathable trainers are vital, wearing the appropriate socks will reduce your risk of soreness and rubbing.
Invest in a good pair of technical run socks to keep your feet cool and wick the moisture away from your skin. Features to look out for are technical and sweat-wicking fabrics, mesh ventilation under your arch, as well as flat seams and a snug fit.
- When it comes to running clothing always select sweat-wicking, quick drying, and breathable gear to help keep you cool and running comfortably.
- Look for mesh ventilation panels for airflow, seamless construction to avoid nasty rubbing, and UV protection to shield your skin from the sun's harmful rays.
- Steer clear of anything cotton; not only does it trap the heat but it soaks up sweat keeping the moisture against your skin increasing your chance of chafing.
- Avoid dark clothing as dark colours absorb the sun's heat. Light colours such as white reflect light and heat keeping you cooler.
- Although it sounds counterintuitive look for wool layers that are designed to keep you cooler. Wool is naturally sweat-wicking and quick-drying. It's also naturally antibacterial so perfect for running on those hotter days.
- Similarly, long-sleeved base layers designed for colder winter days are great for summer running. Although we immediately think of short sleeves or vests to keep cool, tight long-sleeved layers that wick away moisture will keep you cool and have the added advantage of shielding your skin from the burning sun.
- Sometimes a light rain is welcome on a hot summer's run but wet fabrics can quickly become uncomfortable. If the clouds are coming in, try a water-resistant yet breathable jacket to keep rain out without trapping sweat in.
- Your underwear on a hot summers run can make all the difference, and we're not just talking bras, this goes for men too.
- Avoid cotton unless you want to truly understand the meaning of not being able to sit down for a few days.
- Ladies, when choosing your perfect sports bra look for added mesh ventilation to keep cool.
- If you're worried about thigh chafing, go for a 2-in-1 short with a tight inner short and a looser layer over the top for extra coverage.
- Good running shorts will have either a mesh liner or built in underwear.
- If shorts aren't your thing, then full length or 3/4 length running tights can help keep you cool, giving your performance a boost too. Go for quick-drying and breathable fabrics, with lots of stretch to ensure they move with you.
- Staying hydrated on a hot summer's run is vital, especially if you're heading out on a long run.
- From handheld water bottles to hydration belts that sit comfortably around your waist to hydration bladders there's no excuse for not taking water with you.
- All ergonomically designed these products are perfect whatever your distance.
To help maintain proper hydration and balanced electrolyte levels during, and after your run, drinking diluted sports drinks or using hydration tablets will provide your body with the best combination of electrolyte replacement and rehydration to stay cool, and run easy.