Seize the Sun: Your Guide to Running in the Glorious British Weather

We Brits have a special relationship with the weather, don't we? We talk about it, we complain about it, and when the sun finally decides to grace us with its presence, we declare a national state of near-euphoria. For runners, that first glimpse of proper sunshine after a long, grey winter feels like a starting pistol. Suddenly, the desire to lace up and get out the door isn't just a habit, it's a primal urge.

The pavements seem lighter, the parks sing with colour, and every run feels less like a chore and more like a celebration. But before you dash out the door to chase that runner's high, let's talk about how to turn a good weather run into a great one.

The Unbeatable Joy of a Sunny Run

Running when it's bright and warm isn't just more pleasant; it's a powerhouse for your physical and mental wellbeing.

• The Ultimate Mood Booster: Exposure to sunlight is a fantastic way to boost your body's production of Vitamin D and serotonin. This powerful combination can elevate your mood, increase your energy levels, and melt away stress. It’s science’s way of telling you to get outside!
• Explore New Horizons: Those trails that were a muddy quagmire a few months ago? They're now firm, fast, and calling your name. Good weather is the perfect excuse to break from your usual route and explore new parks, river paths, and countryside trails.
• A Social Affair: It’s so much easier to tempt a running buddy out when you can promise sunshine instead of a sideways drizzle. Sunny days are perfect for joining a running group or simply enjoying a post-run coffee in a café garden.

Run Smart When the Sun's Out

As wonderful as it is, running in warmer weather requires a few adjustments to keep you safe and comfortable. Think of it as making a few smart investments to reap those sunny rewards.

1. Time it Right The sun is at its strongest between 11 am and 3 pm. If you can, schedule your run for the early morning or later in the evening. You'll still get the light and warmth, but you'll avoid the most intense heat, making for a more comfortable and safer effort.

2. Hydration is King This is non-negotiable. Your body will be working harder to cool itself, meaning you'll sweat more.

• Pre-hydrate: Drink plenty of water in the hours leading up to your run.
• During the run: For runs over 45-60 minutes, consider taking a water bottle with you. On very hot days, an electrolyte drink can help replace the salts you lose through sweat.
• Re-hydrate: Sip water steadily throughout the day after your run to fully rehydrate.

3. Dress for Success Leave the heavy cottons and dark colours in the wardrobe.

• Lightweight, wicking fabrics: Opt for technical materials that draw sweat away from your skin, keeping you cooler and drier.
• Light colours: Lighter shades reflect the sun's heat rather than absorbing it.
• Accessorise wisely: A running cap or visor will shield your face from the sun, and a good pair of UV-protective running sunglasses will prevent you from squinting, reducing tension in your face and shoulders.

4. Protect Your Skin Sunburn and running don't mix. Apply a high-factor, sweat-resistant sunscreen to all exposed skin at least 20 minutes before you head out. Don't forget those often-missed spots like the tips of your ears, the back of your neck, and your parting.

5. Listen to Your Body Your body has to work harder in the heat, which means your heart rate will likely be higher at the same pace you'd run in cooler weather. Don't chase personal bests on the hottest day of the year. Slow down, accept a gentler pace, and focus on enjoying the experience. If you feel dizzy, sick, or unusually tired, stop, find some shade, and rehydrate.

Make it an Adventure

The sun is out, so why not make a day of it? Plan a "destination run" in a new and beautiful location. Think coastal paths with a sea breeze, sprawling country parks, or a run that conveniently ends at a lovely pub garden for a well-earned reward.

So, the next time you see the sun pouring through your window, don't hesitate. Grab your kit, take these tips on board, and get out there. Run, smile, and soak it all in.

What's your favourite sunny day running route? Share it in the comments below!