Editor’s Note

Without exaggerating, global warming is creating havoc across our planet with a surge in natural disasters and leaving a path of DEADLY CATASTROPHES in its wake.

In Malaysia, we are experiencing exceptionally HIGH TEMPERATURES today which the Meteorological Department warn will prolong until April 2019.


I have suffered HEAT STROKE once in 2012, and if it was left untreated, I could have checked out from this life permanently. Looking back, I recall after I had finished a triathlon simulation, my body had overheated and my body was ACHING all over and I was SHIVERING with high fever. The pain felt so bad that all I wanted to do was curled up in a ball and die. Luckily, I managed to drag myself to a nearby clinic, and the Doctor immediately gave me a JAB to bring my body temperature down, and soon after, the aches & pain subsided and thankfully, I had recovered fully without any further treatments. Ever since that fateful day, I have been very MINDFUL about training under the SCORCHING SUN for long hours.


Unfortunately, runners are generally a stubborn bunch, and sometimes, our runner’s ego can lead us to take some FOOLISH RISKS which can put us in REAL DANGER of being hurt badly or worse. Given the current unusually high temperatures, I have jotted down below some of my favourite running safety tips for you to follow to BEAT THE HEAT.


BUT FIRST, I must clarify that these SIMPLE safety tips are based on my personal experiences of training in HOT weather, and I am not a qualified Doctor nor am I a professional athlete. So, although my TIPS work for me, they might not work for you because we all have different genomes and physics, and hence, we don’t necessarily REACT to things in the same way. If you are indecisive about your AFFINITY to running under the sun, always consult your doctor to be SAFE.

13 Hot Running Tips To Keep YOU Cool

What Can I Do To Keep Myself From Overeating While Running Under Extreme Heat?

When the temperatures are too hot, a safety-conscious runner should be able to make important adjustments to his/her running programme to minimise the risk of heat associated problems such as HEAT STROKE and DEHYDRATION.

Here are some of my suggestions & safety tips…

1) REDUCE frequency or duration of outdoor runs
2) Run & Train more INDOORS
3) Pick BEST time to run: Run very early morning, at night or whenever temperature is less hot
4) REPLACE some weekly running sessions with gym workout and swimming
5) DRINK 5 litres of water daily

6) Add more FRUITS with high water content fruit (eg watermelon) in your daily diet & avoid drinking too much coffee which is a dessicant & increases dehydration risk.

7) CARRY water bottle on runs

8) Consume BOTH water & electrolyte drinks during exercise

9) Apply SUNSCREEN lotion & wear eye SHADES when running during sunlight
10 ) AVOID high intensity or endurance workouts under the sun when temperatures are too high
11) CHECK weather forecast when planning your runs
12) CHOOSE shaded running route when possible

13) SWAP black colour running attire to white ones because black absorbs sunlight, while white reflects heat better.

I hope that you find my above article useful, and never take your health & safety for granted just for running sake!

To the best of my knowledge, all of the information provided herein is accurate at the time of publishing and the views expressed are based on my own personal opinions and findings, and they don’t necessarily reflect the views of the Product Manufacturer, Event Organiser or any Third Party unless explicitly specified otherwise.


About The Author

Gus Ghani is the Founder of Running Toons and Virtual Sports ; a HIIT Fitness Coach, and Magazine Columnist.  He has contributed numerous insightful articles to The Star newspaper, Running Malaysia Magazine, and Cycling Malaysia Magazine. LIKE Happy Runner for RUNNING UPDATES, Gus Rider for CYCLING NEWS, Gus Ghani for SPORTS INFOTAINMENT and FOLLOW gusghani @IG for LIFESTYLE.

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About Gus Ghani

Hi:) My name is Gus and I am a Fitness Coach who enjoys outdoor adventures. In particular, I like to run marathons & ultra marathons, and compete in triathlons and century rides for fitness, fun & friendship. My passion is to motivate my friends to exercise more so that they can live life to the fullest. The purpose of this blog is five-fold:- 1) I find writing very therapeutic & beats paying for a psychiatrist to keep sane 2) I like to share & inspire others into engaging in any healthy pursuits 3) This is a great way to keep track of my progress in all my sporting endeavours 4) This also keeps me honest & spurs me on to do more 5) Even if you are a couch potatoe, I hope you will find my entries entertaining and/or informative. In summary, this blog is helping me help others help myself...get it?
This entry was posted in 2019, Fitness, Happy Runner, hydration, Runners, Running, Running Tips, Safety, Training and tagged , , , , , , . Bookmark the permalink.

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