Friday, May 17, 2013

Feeling Hot Hot Hot!

Well you guys, it appears the summer training months have arrived. Running outdoors in this heat and humidity can be very dangerous, so it is important to take proper precautions and to listen to your body!

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Here are a few tips to help handle the heat:

1. HYDRATE – This is an obvious one. Drink a lot of water every day; incorporate sports drinks too. The heat will cause you to lose more sweat than usual, so it is important to re-hydrate as well as replenish your electrolytes to stay strong.

For mid-run hydration: Some people don’t like running with a hydration belt, and that is absolutely okay, but just make sure you have quick and easy access to fluids during each run. If you can, bring enough water with you so you can pour some over your head to keep cool. It really helps! Also, if you have one, a cooling neck wrap works great post-run.

2. APPAREL – Always wear moisture wicking material during your workouts. It will keep you dry and comfortable.

3. SUN PROTECTION – Always wear sunscreen, lip balm with SPF, and sunglasses.

4. TIME OF DAY – If it is possible to fit in your schedule, try running before/during sunrise, or after/during sunset. Just remember to stay safe while doing so! I personally prefer to run when I know there are a lot of people out at the park because I feel more at ease, but the Texas heat will probably be forcing me into early morning Saturday long runs soon.

Just a few basic safety tips: Bring your cell phone and ID, wear brightly colored outfits and/or reflective gear, and if you run alone, make sure you tell someone where you will be and how long you expect to be gone.

5. LISTEN – Stay in tune with your body and your physical state. Walk breaks are your friend if you get over heated!

So even though it may feel like torture, and on some days you may even feel like you are getting slower, keep up the hard work. If you can get through the summer, you will be stronger when the perfect running weather comes along in the fall. Remember, even a bad run is better than no run at all – now, let’s do this!

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QOTD: What is your best tip for training through the summer time?

8 comments

  1. I'm taking this summer off from training. I'll pick it back up in late September, but I've decided to take it easy this year.

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    1. Definitely understand that in your current situation!

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  2. Hydrating! I used to be really bad about drinking enough water, but it's definitely important!

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  3. This morning was in the 60s, so I was sweating pretty early. I hate carrying anything, so I just made two 3 mile circles so that I could run by my house, grab my water/fuel off the car, drink, and then finish up another 3! Worked like a charm.

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    1. Perfect solution! Sometimes I wish I didn't have to run with a hydration belt - I can get used it after a couple miles, but the pressure it puts on my stomach is annoying.

      Wow it's the 60's there? That sounds nice lol! It is in the 80's pretty much every day here now + humidity too (I think next week is going to be in the low 90's)

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  4. Great tips Lauren! Staying hydrated is my biggest problem. I hate carrying stuff with me. I can go on a 5 mile run without hydrating, but now that the warmer weather has come I don't know if that is safe to do.

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    1. I totally understand - during fall/winter I can go about the same without water, but in the summer, I can barely go 3 miles without needing some!

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