Slowing down in the heat

Did you know it takes approximately two weeks of consistent running in the heat and humidity to acclimate to warmer conditions?  With the sudden onset of summer like temperatures it’s no wonder this past weekend was a difficult one for runners and race organizers!

Today’s FB quote was selfishly meant for me.  I had a horrible training run on Saturday and was really feeling down about it.  It stuck with me for a couple hours before I realized I should practice what I preach.  It’s true everyone has bad days.  Especially with the change of season, and our first real taste of Summer temperatures.  Slowing down and running smart is not a bad thing.  It’s you as a runner taking responsibility for yourself and listening to your body.  Be kind to yourself!  There will be other races and there will be other days to train.  Don’t beat yourself up!  Hydrate, hydrate, hydrate! 

For those of you running the Madison Marathon Memorial weekend prepare mentally and physically this week.  Take in extra fluids, really use your rest days like you should (resting) and enjoy next weekend.  Every race doesn’t have to be a PR.  I know we’re all runners and think like runners pushing with everything we have.  But don’t forget to be kind to the body that works so hard for you when you put your training miles in.  Take care of it now, and it will reward you for many more races to come!

Here are some other tips for running in the heat:

1) Remember that thirst is not an indicator of dehydration. Once you are thirsty, you are already low on fluids.

2) During your run, drink about 4 to 8 ounces of water and/or sports drink every 15 to 20 minutes.

3) Weigh yourself before and after your run. Drink 16 ounces of fluid for every pound of weight lost. *Important note here... do not use this as a method of weight loss!

4) Apply a sunscreen of at least SPF #15. Make sure that it is a non-drip formula that won't drip into your eyes.

5) Wear sunglasses that filter UVA and UVB rays and/or wear a cap with a visor.

6) Wear light-colored micro-fiber clothing.

7) If you run in the morning, you'll avoid the heat, but may encounter a higher humidity. The air quality is also better in the morning, since ozone levels increase soon after dawn, peak at midday, and then again in the early evening. Times to avoid running are noon till 3pm.

8) Eat salty foods and drinks such as pretzels and tomato juice.

9) Check the Heat Index Chart for apparent temperature. This is the number that calculates the air temperature with the relative humidity to determine what the temperature feels like and if there is a risk of a heat-related illness.