Running at 40 Plus Facebook and Instagram ad

Any run is better than no run 🏃‍♀️🏃‍♂️👌 #TeamR40Plus #runningat40plus #beinspiredandinspire

The final finisher of the Leeds 10K. It's so important to stay behind and cheer these guys home. It's a massive achievement for them. On the course for so long and hardly anyone left to cheer them home.... Please celebrate their success with us... Congratulations Clare 🏃‍♀️👏🏅 #TeamR40Plus #beinspiredandinspire #runningat40plus

Wow! Just wow! Staying behind to watch final finishers in races is just so inspirational. It certainly helps motivate me, lace up my trainers and get out there.. #TeamR40Plus #beinspiredandinspire #runningat40plus

It's been tough over the last few days with such hot & humid weather in the UK Here's some great advice from our Ambassador Jo Pavey “It's so important to exercise in the heat safely & to make sure you take the necessary precautions. Running in hot weather is tough on the body & even tougher when there’s high humidity levels because evaporation of sweat which cools you down is reduced. It’s therefore so important not to underestimate the risk of heat related illness and dehydration if you don’t implement strategies particularly in more extreme heat. And always stop exercising if you suddenly feel weak & dizzy or you have a headache or feel nauseous. Adequate acclimatisation to hot weather typically takes about 10-14 days but most of the acclimatisation can take place within the first 7 days, but this does therefore mean that you need to be particularly careful at first if you’re not used to warm conditions. If possible, run early in the morning or late in the evening when the temperatures are cooler, or try to choose shaded routes. Always ensure you’re well hydrated before you start running & for workouts lasting longer than 30-40 mins it’s advisable take on fluids during the run too. Sports drinks are better than just water as they replace electrolytes. Drinking excessive water without replacing electrolytes can in very extreme cases causes hyponatremia which is when sodium levels in the blood go dangerously low. The right clothing will make a difference to how you get on in the heat. So wear light, loose fitting clothing & choose specialised fabrics that wick away sweat. Light coloured clothing is better for reflecting sunlight than darker materials. Wearing a cap will help keep the sun off, but could make you feel hotter by keeping heat in, so try to get a very light weight one! Wear sunscreen that’s water and sweat resistant. Stick type varieties tend to stay in place better and are less likely to run down into your eyes. Sport sunglasses are also good idea to protect your eyes, & you’ll feel more relaxed if you don’t have to squint in strong sunlight. It’s very important to adjust your expectation of the pace that you can sustain in the heat. The body is under greater stress & your heart rate will be higher at a given pace than it would be in cooler conditions. When you’re planning your workouts in the heat, plan shorter distances & longer recoveries particularly when you’re adapting to hot conditions. It’s a good idea to keep your long run to a shorter distance than you would normally do too. If you find yourself taking part in a race in hot conditions then pre cooling methods may help. The idea is to slightly reduce core body temperature beforehand therefore delaying an uncomfortable rise in body temperature. Taking a cold shower, drinking iced water, or upper body ice massage will help. Some runners even use specialised cooling vests prior to competition in hot conditions if it’s a very important race in extreme heat. But that really would be the icing on the cake! And it might not necessarily be helpful! Anyway, do get out there and enjoy lovely weather when you get the chance, but please just take the precautions to ensure that it continues to be an enjoyable experience!” Jo x #TeamR40Plus #beinspiredandinspire #runningat40plus #HotWeatherTips

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