Here are some tips to help you survive summertime distance training and muscle cramps.
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- Hydrate, hydrate, hydrate! Then, hydrate again.
- Avoid running in the heat of the day! Run early in the morning or run later in the evening, not mid-day.
- Know the signs of heat illness.
- Know when to stop! You cannot "run through" heat illness.
- Know your medications; they can affect your heat tolerance abilities and cramping.
- Wear light colored tech running clothing. Add reflective gear if running in the dark.
- Plan your route to try to include shady streets and water stops. Carry water with you if there are no water fountains.
- Carry your cell phone with you in case of emergency.
- Always let someone know your running route and how long you plan to be gone. If you are not back on time, make sure someone is going to look for you.
- Slow down the pace! Focus on covering the mileage, rather than adhering to a pace. Slow down when it's hot and humid to avoid heat illness and cramping.
More: 12 Safety Tips for Running With Your Dog in the Heat
How to Reduce Your Risk of Muscle Cramping
Train Properly. Follow a training plan appropriate for your current fitness level. Always apply the three basic training principles of frequency, intensity, and duration.
Duration: Build mileage slowly by following the 10 to 20 percent rule for increasing weekly mileage.
Intensity: Vary the pace of your training runs appropriately. For long runs, keep it at a conversational pace; for shorter runs, pick up the pace. By varying the pace of your runs, you will recruit different muscle fibers and cut down on muscle fatigue.
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Frequency: Try running every other day. This provides the frequency necessary to achieve most running goals, but it also allows adequate recovery time between workouts. Adequate recovery time will reduce muscle fatigue and therefore, may reduce your risk of cramping as well. It's ok to substitute a treadmill run on occasion too, especially when conditions are dangerous.
