Summer Running: Take Precautions in the Heat
Bring along some ice water and squirt it regularly over the top of your head to cool down mid-run.
Jeff Galloway
For Active.com
Summer running can be enjoyable--if you can avoid overheating. The problem is primarily with the radiant effect of the sun. Finishing your run before the sun gets above the horizon will help you avoid the worst part of the heat. The following tips can help you avoid serious problems while running in hot weather. As always, be conservative and stop at any of the warning signs that concern you.
When you exercise strenuously in even moderate heat (above 60 degrees Fahrenheit; above 55 degrees F for beginning runners), you raise your core body temperature. This triggers a release of blood into the capillaries of your skin to cool you down, which then reduces the blood supply available to your exercising muscles. This basically means that you will have less blood and oxygen delivered to the power source that moves you forward--and less blood to move out the waste products from these work sites. As the waste builds up in the muscle, you will slow down.
So the bad news is that in warm weather, you are going to feel worse and run slower. The worse news is that working too hard on a hot day could result in a very serious condition called heat disease.
The good news is that you can adapt to these conditions as you learn how to handle the heat. You can keep cool by running during the best time of day and wearing clothing appropriate for the heat. But it's always better to back off or stop running at the first sign of a problem. The following are proven ways of avoiding heat adversity.
Running Workouts During Summer Heat
1.
Run before the sun gets above the horizon. Get up early during the warm months to avoid most of the dramatic stress from the sun and to enjoy the coolest time of day. Without having to deal with the sun, most runners can gradually adapt to heat. At the very least, your runs will be more enjoyable than later in the day.
2.
If you must run when the sun is up, pick a shady course. Shade provides a significant relief in areas of low humidity and some relief in humid environments.
3.
Run during the evening and night. In areas of low humidity, it's usually cool later in the day. When it's humid, the coolest time of the day is just before dawn.
4.
Have an indoor facility available. With treadmills, you can exercise in air conditioning. If a treadmill bores you, alternate segments of five to 10 minutes--one segment outdoor, and the next indoor.
5.
Don't wear a hat! You lose most of your body heat through the top of your head. Covering the head will cause a quicker internal buildup of heat.
6.
Wear light clothing, but not cotton. Many of the new, technical fibers will move moisture away from your skin, producing a cooling effect. Cotton soaks up the sweat, making the garment heavier as it sticks to your skin. This means that you won't receive as much of a cooling effect as that provided by the tech fibers.
7.
Pour water over your head. Evaporation not only helps the cooling process, it makes you feel cooler. This offers a psychological boost which can benefit you immensely. Bring along some ice water and squirt it regularly over the top of your head to cool down mid-run.
8.
Do your short runs in installments. For example, on a hot day that is scheduled for an easy, 30-minute run, do 10 in the morning, 10 at noon and 10 at night. The long run, however, should be done at one time. Speed workouts should also be done all at once, but take more rests between reps and break up the distance (running twice as many 800s as one-mile repeats).
9.
Take a pool break or a shower chill-down. During a run, it really helps to take a two- to four-minute dip in a pool or shower. Some runners in hot areas run loops around their neighborhoods and let the hose run over the head each lap. The pool is especially helpful in soaking out excess body temperature. I have run in 97-degree temperatures at our Florida running retreat, breaking up a five-mile run into three, 1.7-mile runs. Between each, I take a two- to three-minute "soak break" and get back out there. It was only at the end of each segment that I got warm again.
10.
Sun screen--a mixed review. Some runners will need to protect themselves. Some products, however, produce a coating on the skin that slows down perspiration and produces an increase in body-temperature buildup. If you are only in the sun for 30 to 50 minutes at a time, you may not need to put on sunscreen for cancer protection. Consult with a dermatologist for your specific needs--or find a product that doesn't block the pores.
11.
Drink six to eight ounces of a sports drink like Accelerade or water, at least every two hours or when thirsty, throughout the day during hot weather.
12.
Look at the clothing thermometer on my
website or in my books. Wear loose-fitting garments that have some texture in the fabric. Texture will limit or prevent the perspiration from causing a clinging and sticking to the skin.
13. When the temperature is above 90 degrees, you have my permission to re-arrange your running shoes--preferably in an air conditioned environment.
Symptoms of Heat Disease:- Intense heat build-up in the head
- General overheating of the body
- Significant headache
- Significant nausea
- General confusion and loss of concentration
- Loss of muscle control
- Excessive sweating and then cessation of sweating
- Clammy skin
- Excessively rapid breathing
- Muscle cramps
- Feeling faint
- Unusual heart beat or rhythm
Risk Factors:- Viral or bacterial infection
- Taking medications, such as cold medicines, diuretics, medicines for diarrhea, antihistamines, atropine, scopolamine, tranquilizers, and cholesterol and blood pressure medications. Check with your doctor on medication issues--especially when running in hot weather.
- Dehydration (especially due to alcohol)
- Severe sunburn
- Overweight
- Lack of heat training
- Exercising more than one is used to
- Occurrence of heat disease in the past
- Two or more nights of extreme sleep deprivation
- Certain medical conditions including high cholesterol, high blood pressure, extreme stress, asthma, diabetes, epilepsy, cardiovascular disease, smoking or a general lack of fitness
Take Action!
Use your best judgment, but in most cases anyone who exhibits two or more of the symptoms should get into a cool environment and get medical attention immediately. An extremely effective cool-off method is to soak towels, sheets or clothing in cool or cold water and wrap them around the individual. If ice is available, sprinkle some ice over the wet cloth. Call 911 if symptoms persist.