Training Tips Thursday!

How to Run (and survive) in the Heat

Hi Everyone!

Liz here with your second installment of Liz’s Marathon Training Tips.  Since we’ll be doing the majority of our long runs in what I would consider to be the summer, I thought I’d pass along some tips for surviving runs in the summer heat.  I by no means claim to be an expert at this, and I still learn something with every run, but I’m slowly getting better at running in the heat.

Please keep in mind that running in the heat can put you at risk for dehydration, heat stroke, and other heat related illnesses.  Please use your best judgment, and stop running if you feel ill while running in the heat (or ever, really!).

Tip One: Stay Hydrated –
Before the run: staying hydrated starts several days before your run, especially in the summer.  Keep a water bottle next to you at work and drink up!  This may be TMI, but your pee should be a pale yellow color if you’re properly hydrated.  Try to drink 8-16 ounces of water about an hour before your run.  This will give you time to use the facilities before the run, and avoid that dreaded running pit stop.
During the run: the easiest piece of advice is to drink when you’re thirsty.  In general, you should be consuming 4 to 6 ounces of water for every 20 minutes of running.  You should be incorporating Gatorade (or other branded sports drink) into your runs that are greater than 90 minutes.  This will help replace lost electrolytes.  I would definitely consider running with a hand-held water bottle or fuel belt this summer.  This will decrease time at water stops, and allow you to grab a drink if you’re thirsty and we’re not at a water stop.
After the run: you should be drinking ~ 20 to 24 ounces of water for every pound lost during a run.  Fun experiment!  Weigh yourself before and after your run to see how much water to replace.
Tip Two: Pick out an awesome outfit!
Think synthetic: synthetic fabrics wick sweat and water away, increasing evaporation.  Cotton holds onto moisture, causing great discomfort (cough, cough chafing).
Think light colors: Dark colors absorb the sunshine, making things seem hotter
Think breezy: Looser fitting clothing will catch a breeze better, helping to make things seem less hot
Don’t forget about your socks!  100% cotton socks will cause the same issues as 100% cotton clothing.  Wet feet = icky.
Tip Three: Run at O Dark Thirty if possible
Definitely avoid running between 10 am and 4 pm when the sun is highest in the sky.  If you need to run while it’s sunny out, pick an area with shade, if possible.  I would also check the weather.  If you’re scheduled for a run on Tuesday, but it’s going to be 20 degrees cooler on Wednesday, it’s probably worthwhile to postpone your run a day.
Tip Four: Wear sunscreen
Go for something with at least SPF 15.  I recommend “sport” sunscreens because sweat + sunscreen + eyes = burning!

Tip Five: Slow down!
Heat and humidity can do a number on your pace.  Hot, humid days are not the days to push your pace.  Slow down, take walk breaks if you need to, and constantly check in with how your body is feeling.  I use a heart rate monitor to measure how hard my body is working, and I consistently have to slow down by 30 to 60 seconds per mile in the heat to keep my heart rate within goal range.
Tip Six: Splish Splash!
Splashing water on your head and body will have a cooling effect as the water evaporates from your skin.  Just watch your shoes!  No one likes running with wet sneakers.  Also keep in mind that the more humid it is, the less evaporation will occur.  This is why it’s much more difficult to maintain cooling on humid days.  Even more reason to be careful out there!
Tip Seven: Know your warning signs!
Signs of heat related illness include faintness, dizziness, disorientation, stopping of sweating and cool, clammy skin.  If you feel any of these things, stop running and let someone know.



Next week: Eating on the run!