WARM, sunny days can seem a rare treat, so it’s natural to want throw on your trainers and make the most of the weather with a lunchtime run in the park.

But running in the heat can be a lot more tricky than you think, and if you’re not careful, you can easily max out too early and finish your first kilometre wanting to lie down in a hot, sweaty, exhausted mess.

We asked some experts for their advice on safely managing the heat with summer running.

“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.”

When you haven’t drunk enough fluids, your body sweats less to stop you losing fluid more rapidly than you are replacing it, which means you have a harder time controlling your body temperature.

How should you adapt your running technique in the summer?

1. Time it right: even on baking days, it’s significantly cooler around sunrise and sunset during summer months.

2. Go slow: running a course that is mainly in the shade – woodland paths are good for this – and slowing your pace to adjust to the heat and humidity.

3. 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.

4. Consider your gear: When it comes to summer running, light, technical fabrics that wick sweat and allow the skin to breathe are best.

5. Get a good pair of running socks: specialist running socks will keep your feet dry to prevent blisters, as moisture in the shoes can often lead to painful wounds.