Does running in the heat increase your risk of injury?

Running in the UK presents a challenging environment to say the least: freezing cold for your morning run, raining for your lunchtime session and boiling hot for your evening social run. One of my favorite bits of trivia from my 13 years as a physical training instructor for the British Army is that “you can never class a soldier training in the British Isles as acclimatised” because the weather changes too often!

We are all having to deal with wild swings in temperature affecting our running. So what do you have to consider when running in the heat? 

Running in the heat can specifically increase the risk of musculoskeletal (MSK) injuries due to several physiological and biomechanical factors:

Dehydration: 

Dehydration can lead to decreased muscle strength and endurance, increasing the risk of muscle strains and ligament sprains. Reduced hydration levels can impair the body's ability to maintain muscle function and joint lubrication.

Muscle Fatigue: 

High temperatures can cause muscles to tire more quickly. Fatigued muscles are less able to absorb shock and stabilise joints, leading to an increased risk of overuse injuries such as tendinitis, stress fractures, and muscle strains.

Altered Biomechanics: 

Heat can cause changes in running form and gait. Runners may alter their stride subconsciously to cope with the discomfort of heat, leading to improper biomechanics and increased stress on certain muscles and joints, which can result in injuries like shin splints or IT band syndrome.

Decreased Cognitive Function: 

Heat can impair concentration and coordination, which are crucial for maintaining proper running form. This can increase the likelihood of falls and accidents, leading to acute injuries such as sprains and fractures.

Electrolyte Imbalance: 

Excessive sweating in hot conditions can lead to an imbalance of electrolytes (such as sodium, potassium, and calcium), which are essential for muscle function. An imbalance can cause muscle cramps and spasms, increasing the risk of injury.

Footwear considerations:

The heat may affect the stiffness of your running shoe reducing its ability to absorb the impact of your running gait. 

Preventive Measures

Hydrate Adequately: 

Ensure you are well-hydrated before, during, and after runs. Consider sports drinks with electrolytes for longer runs.

Proper Nutrition: 

Maintain a balanced diet with adequate intake of electrolytes to support muscle function.

Cooling Strategies: 

Use cooling strategies such as wearing light-colored, breathable clothing, and taking breaks in shaded areas to reduce core body temperature.

Footwear:

Alternate your footwear between runs allowing the foam to ‘recover’ before you run on it again.

By following these preventive measures, you can help reduce the risk of MSK injuries while running in hot conditions.

If you are just starting out on your running journey or are returning to running after a period off it’s worth screening for your injury risk to help protect you from a gap in your running due to future injury. Click here to find out about injury risk screening.

Bibliography and further reading

Urbaczka, J., Vilimek, D. and Jandacka, D., 2022. Does the Achilles Tendon Influence Foot Strike Patterns During an Exhaustive Run?. Journal of Applied Biomechanics, 38(4), pp.263-270.

Van Mechelen, W., 1992. Running injuries: a review of the epidemiological literature. Sports medicine, 14, pp.320-335.

Powell, K.E., Kohl, H.W., Caspersen, C.J. and Blair, S.N., 1986. An epidemiological perspective on the causes of running injuries. The physician and Sportsmedicine, 14(6), pp.100-114.

Fields, K.B., Sykes, J.C., Walker, K.M. and Jackson, J.C., 2010. Prevention of running injuries. Current sports medicine reports, 9(3), pp.176-182