As Summer arrives we felt it would be a good idea to cover running in hot weather. Rather than take a day off that is not needed why don't you read this.
TV has Dr. Storm Fields. RollingStone had Dr. Hunter Thompson. The Mets had Dr. K. Well, Bennett Running Camp has our very own Dr. too.
Thanks to George Kochman for what will hopefully be a series of articles on running from the medical side. Tips, hints, advice, news, wherever he wants to go he will go. This time it's on something that matters to all of us.
Summer XC training can be a drain on the runner. The heat, humidity, lure of the beach, and the feeling that you are training for a race four months away can all lull runners into taking a low key approach to summertime training. But for the high school and collegiate runner, summer running is arguably the most important time of the year: a chance to build a strong base for the long competition seasons that run the remaining 8 months. While the mental angle can be addressed by others, here are some tips to stay prepared for your daily runs. Most of them are common sense, a few may be new to you, and one may just save someone’s life. We’ll move from simple to complex, from trite to life threatening.
Run during the cooler times of the day. Everyone has heard this before and anyone who has had the brilliant idea of trying to run at 2 p.m. on a hot summer day quickly learns their lesson. Runs early in the morning or late at night allow the runner to take advantage of the lower temperatures. Mornings tend to be cooler than evenings giving you one more excuse to get out the door in the A.M.
Avoid the sun and sunburns. This sounds much like tip #1, but any significant amount of time in summer sun can rob you of energy. Direct sunlight forces your body to spend more energy cooling itself down. Sunburns are the metabolic equivalent of an infection; the larger the burn the more energy your body needs to repair itself. And every ounce of energy that your body is spending to cool itself or repair itself is an ounce that isn’t available for your run. So stay in the shade during the midday hours, wear sunblock, and if you’re at the beach use an umbrella.
Wear proper clothing. Though it sounds like common sense, often common sense isn’t all that common. Wearing a shirt, protects the skin from the effects of the sun (see above) and holds moisture to both cool the body and guard against dehydration. The question becomes how much moisture should your shirt hold? Those who have had the displeasure of running with a drenched cotton shirt on a 10 miler know that wicks moisture away is much more comfortable. However, you don’t need a $75 Pata-gucci shirt to stay cool; even generic coolmax types work well. Don’t forget hats too.
Stay hydrated.
More from the common sense department. Long runs during the summer can leave your body lacking the fluids it needs for repair. Gatorade and other sports drinks are helpful, but not essential. Water is great, but any non-caffeinated/non-carbonated beverage will do. Although it is repeated often, the maxim of 8 glasses of water a day is a medical myth. So how much fluid should you be drinking to replace your losses? Three simple guidelines should help. First, when you’re thirsty you should drink. Seems simple, but many people try to “tough it out.” Drink when you’re thirsty, your body is telling you it needs fluid. Second, when you’re hungry, you should drink. The stomach has one sensory mechanism that fires when you’re either hungry or thirsty. If you are between meals and find your stomach rumbling, you might really be thirsty. Drink then too. Third, check your heart rate a couple times during the day, including in the morning, before and 1 hour after your run. An increase in heart rate is the first – and most sensitive – sign of dehydration. If your morning heart rate is creeping up, or if it is taking you more than 1 hour after a run to get back to your pre-run heart rate, then chances are you need fluid. So drink up.
Recognize the warning signs of heat-related illnesses. Although it is rare that a fit runner working out for less than an hour may experience these, you might just come across someone who isn’t as well prepared. Heat exhaustion and heat stroke are common in older, out of shape people who have little reserve to cool their bodies. The two most dangerous heat illnesses are heat exhaustion and heat stroke. They are both part of the same physiologic process, with a person progressing from heat exhaustion to heat stoke. Heat exhaustion is an attempt by the body to properly cool itself resulting in movement of blood to the skin surface and a decrease in blood flow to vital organs. The signs of heat exhaustion are increased sweating, headache, dizziness, nausea and vomiting, weakness, and rapid heart beat. Heat stroke is a life threatening condition where the body is no longer able to cool itself resulting in damage and death of vital organs. Signs of heat stroke are hot, often dry, skin; rapid heart beat; and confusion, personality change, or collapse. Be aware that people can move from heat exhaustion to heat stroke in a matter of minutes. If you suspect either of the above, get in the shade, get fluids, and get to a doctor.
Submitted by George Kochman III
Thanks again to GK. Truly one of the brightest people we know. That in and of itself does not mean much but he is very bright. Very bright indeed.
