07/10/2025
As proud sponsors of The Ireland Funds Young Leaders run ๐๐ป๐๐พโโ๏ธ๐โโ๏ธthis weekend, weโve put together some ๐ง๐ข๐ฃ ๐ง๐๐ฃ๐ฆ for running in the heat to ensure weโre all safe and having fun! ๐ช๐ฝ
1๏ธโฃ ๐ช๐๐ฅ๐ ๐จ๐ฃ ๐ฃ๐ฅ๐ข๐ฃ๐๐ฅ๐๐ฌ
A good warm up aims to:
* Increase heart rate โค๏ธ and blood flow ๐ฉธ and theretore improve nutrient delivery to muscles ๐ช๐ฝ
* Increase muscle temperature and flexibility
* Mentally prepare the body for physical activity
Therefore reducing the risk of injury!
2๏ธโฃ ๐ฅ๐๐ฃ๐๐๐ก๐๐ฆ๐ ๐ฌ๐ข๐จ๐ฅ ๐ฆ๐๐๐ง๐ฆ!
Hydration does NOT just mean drinking water. We lose a lot of salt when we sweat.
More heat = more sweat =
more salt is lost
Make sure to replenish this with electrolytes!
3๏ธโฃ ๐ฃ๐ฅ๐- ๐ฎ๐ป๐ฑ ๐ฃ๐ข๐ฆ๐ง-๐๐ฌ๐๐ฅ๐๐ง๐ ๐ง๐ง๐ง
Pre-hydrate the day before a big run and after the run with plenty of electrolytes!
This will help to reduce risks of cramps and dehydration.
4๏ธโฃ ๐๐๐ฆ๐ง๐๐ก ๐ง๐ข ๐ฌ๐ข๐จ๐ฅ ๐๐ข๐๐ฌ! ๐
Recognise some warning signs that the heat may be too much for you! ๐ฅต
* Chills
* Dizziness / feeling faint
* Muscle cramps / spasms
* Nausea
* Headaches
* Unusual / extreme fatigue
* If you stop sweating
If you experience any of the above, find a cool spot to sit, replenish your salts, rest and monitor your symptoms.
5๏ธโฃ ๐ฅ๐๐๐ข๐๐ก๐๐ฆ๐ ๐๐๐๐ง๐ฆ๐ง๐ฅ๐ข๐๐! ๐ฅต๐ฅต๐ฅต
Some signs include:
* Throbbing headache
* Changes to your mental state (confusion, irritability, delirium)
* Nausea and vomitting
* Body temperature above 40ยฐC ๐ก๏ธ
If these symptoms persist you may want to see a doctor
Registration link via at
Stay safe and have fun at the run! ๐ช๐ฝ๐ช๐ฝ
