Don’t Sizzle This Summer

It’s about to get Mississippi-100-degrees-in-the-shade hot! Are you ready to walk or run in that kind of heat? If it’s getting hot in huuuurrr and you can’t take off all your clothes, what can you do to legally and discreetly cool off this summer?

The summer I trained for a half-marathon was one of the hottest and most miserable we’ve had in many years. I was afraid of heat exhaustion or stroke, but I knew that I could not do that kind of weekly mileage solely on a treadmill, though. I made it through the summer with sometimes over two hours of straight running on my Saturday long runs and completed my fall half on an unseasonably hot day in October that year.

There are tips and tricks to help you get through that kind of weather and come out the other side a better, stronger runner for some of those nice fall races that will be coming up. Staying hydrated, wearing the right clothing, slowing down, and planning will help your body acclimate to the changing temps and will hopefully prevent heat injury.

1. Stay hydrated. Don’t just drink after you’ve become thirsty (which actually means that you’re already dehydrated!). Have some water at least thirty minutes before exercise, sip during exercise, and take in electrolytes, such as Gatorade or a GU Gel, after 45 minutes to an hour of intense exercise. With time, you will learn what your body needs. I knew that if my run would last 6 miles or more, I’d need to take water with me and start sipping by 3-4 miles. If my runs lasted more than 8 miles, I’d take gels with me and eat one by about mile 6 to keep from “hitting the wall” (i.e., running out of energy and being unable to finish the run). On my longest runs, I knew I’d need 2-3 gels to finish and plenty of water to finish.

2. Wear the right clothing. I cringe when I see someone walking in blue jeans. Ouch! And they’re making the effort twice as hard on themselves by not having clothing which breathes easily or wicks sweat away from the skin. Also, black or dark colored clothing will absorb more heat from the sun, increasing your chances of heat stroke. Even if you don’t like wearing shorts, at least find come capris designed for running. Wear loose shirts that allow your body to stay cool. Workout clothes don’t have to be expensive, either. I have found some great workout clothes on sale at Hibbett’s, Dick’s, TJMaxx, Ross, and even Walmart. Another trick to keeping cool when it gets really hot is to wet your running cap and stick it in the freezer before your run. It will thaw quickly in the heat and sunshine, but your head will be cool and the extra moisture will cool your head further. You can also do this with a bandana placed around your neck or wrists. Some people even do this to their underwear or running bra! Talk about chilly bits!

3. Slow down. It’s called training for a reason. You don’t have to run your race pace (usually a faster pace than training runs due to adrenaline, excitement, matching the pace of others, etc.) as you train for a race. In fact, trying to PR every training run will almost ensure that you burn out before you ever make it to race day. It takes about two weeks of running in hotter weather to allow your body to acclimate to the heat. Take walk breaks until your body adjusts. Slow your pace down even more on your runs until it begins to feel better. Run by effort rather than pace when it is particularly hot out. If you must do speedwork, do it indoors on a treadmill or on an indoor track, such as the track at the Sportsplex in Starkville. Above all, listen to your body. If it feels especially difficult, your body is trying to send you a message that you shouldn’t ignore.

4. Plan when is best for your run. Go early in the morning or just before sunset. The hottest part of the day is from lunch until about 3, when the sun is highest in the sky and directly overhead. Because of the sun’s position, it also won’t cast many shadows from trees that would help keep you cooler. If there is a chance that part of your run will be in semi-darkness, make sure to take a light and wear reflective clothing. I once got caught on the last mile of my run one night running in almost complete darkness because the sun set a little earlier than I realized it would. I luckily had just bought this pulsing red light that I was throwing into the pocket of my running shorts, and a friend of mine later said that all she saw at first flying past - ok, loping past, because let’s face it, I am NOT very speedy - her parents’ window was a flashing red light. A small flashlight or one of those hazard lights you can hang around your neck would also work.

Heat cramps, fainting, and stroke are common heat injuries associated with running in extreme heat and often paired with dehydration. Read more about heat stroke symptoms and treatment here: http://www.webmd.com/a-to-z-guides/heat-stroke-symptoms-and-treatment

Happy and safe running!

Contributor: Cyrena Shows, Eupora, MS MRTT Co-Leader from Love the Fit Life