Hot Temps Make Me Lazy

It was so hot today.  Running in these hot, humid, why-do-I-like-summer days can be a ridiculous chore.  In fact, indoor chores sound great compared to sweating my body weight outdoors.  However, weather (as of yet) can not be controlled, which means runners need to be prepared to compete in all kinds of conditions – even conditions similar to the surface of the sun.  Here are some tips:

• No Motivation?  No, problem!  Ease into hot-weather running.  Do your workouts before 10a.m or after 6p.m.
• Stay Hydrated!  Here are some tips on hydration.
• Don’t Be Hot-Headed.  To stay cool during a run, dump water over your head.  This helps drop your core body temperature.
• Nighty, Night.  Summer means additional hours of sunlight.  This can actually effect your sleeping pattern (that, and not having to get up for school, too).  A little sleep-deprivation can make a normal run seem harder. 
• Sweat Stinks!  Supersweaty workouts and runs can have big effects on your hydration.  Replenish your fluids, and don’t forget about lost salt and other electrolytes lost through sweat!

Be Aware of Heat Ailments

• Heat Cramps – Symptoms: Spasms in the abdomen, arms, calves, or hamstrings.  Treatment: Stop running for the day, sip fluids, gently massage the cramp. 
• Heat Exhaustion - Symptoms: Heavy sweating, headache, dizziness, nausea.  Treatment: Stop running for the day, get inside (or shade), sip fluid, see a doctor if symptoms continue.
• Heat Stroke – Symptoms: Confusion, rapid breathing, fainting, cessation of sweating.  Treatment: Stop running, call for emergency help, get inside (or shade), cool skin with water.

In summary, use your common sense and error on the side of caution!

Bibliography:

Dreher, B.  (August 2010).  Heat advisory: Feeling sweaty, sneezy and in no mood to run?  How to get moving when you’d rather not.  Runner’s World, 48-49.

 

H2Oh, Snap! Water RULES!

Being dehydrated by one percent increases you heart rate by three to five beats per minute.

Obviously, being hydrated is an important aspect to running.  It is a pretty important aspect of being alive, too.  Casually sipping water here and there is a great practice, but to help hydration boost a runner’s performance:

• Pre-hydrate.  Drink 8 to 16 ounces one to two hours before a run.  Didn’t plan ahead?  Drink 4 to 8 ounces of fluid fifteen to thirty minutes before your run.
• Ice, Ice, Baby.  The colder the temperature of the water, the greater ability to exercise longer.  Make a slushy of crushed ice and a sports drink, or fill a water bottle half-full and freeze it.  Then top it off with water to keep it nice and cold.
• Take it Easy.  Drink small amounts at regular intervals to avoid stomach sloshing.
• Postrun.  Drink enough that you have to use the bathroom withing sixty to ninety minutes after your run.  This is usually around 8 to 24 ounces of water, but may vary depending on weather, running conditions, and your body.

Sports drinks might be colorful, have snazzy names, bottle designs, and songs about them, but nothing can beat out the advantage of drinking some good-old-fashioned, boring, bland water!  Appreciate what Mother Earth has done for you!

Bibliography:

Asp, K.  (2010, July).  Sipping Points: The latest research on how to prevent dehydration – and boost your running performance.  Runner’s World, 39-40.