By David Freeze
Gotta’ Run
When Everyone Talks Heat!
No doubt about it, the first words that outdoor exercisers discuss with each other these days are about the heat. We don’t have many days near a hundred degrees in a normal summer, but when they come, hard exercise and outdoor training take a step back. Your muscles feel weak, breathing is difficult and motivation is lacking.
I check the weather multiple times a day year-round and have my most trusted sources. I also have my trusted and proven ways to survive these most challenging extreme heat days. Here they are, listed in order of importance for me.
More than anything else, this is the time to focus intently on proper hydration. We are a society that doesn’t worry enough about hydration, but we have to for better warm weather exercise. Lots of different sources relate how to achieve proper hydration and here are my favorites. Good hydration is round the clock, not just before running, walking etc. Don’t skimp for most of the day and then try to drink just ahead of exercise. Half your body weight in ounces, 90 ounces minimum for a 180-pound person, has to be a focus. Resolve yourself to keep your pee clear, there is no better indicator.
Slow the pace and don’t expect your best training day. If one comes, that is a bonus, but seldom does your body rise about the warm temperatures and humidity to provide an exceptional fast paced workout. Save your interval training for another day.
Beat the heat by rising early. Days are already getting shorter so early morning darkness lingers a little more each day. That suits me just fine, so I try to get my run done ahead of sunrise or at least the sun climbing above the treetops. If exercising during the day, be OK with finding the shade. Evenings are OK too, but expect lingering high temperatures.
Take a walking day or even a walking break during an especially challenging run. Cut back a little in distance and be OK with it. Maybe spend some time walking to warm up or then pay attention to your pace for the distance of the walk or run. Pick it up if you feel good in the last mile.
Fuel your tank.Your body uses glycogen (stored carbohydrates) as the main energy source when running or walking. If you haven’t eaten properly in the hours leading up to or if you’re running a long distance without refueling, your reserves deplete. You are making the hot weather situation worse, and I am always amazed at those who exercise without prior fueling.
Get your sleep, 7-9 hours per night. Pay attention to other stressors.
And finally, the first days of extreme heat and humidity combined make for tough training, no matter what we do. Last week with a few early morning temps in the mid-50’s didn’t get us ready for mid-70s and high humidity.
Heat fatigue is a common challenge in running, but you can do your part. It’s a signal your body sends you. By paying attention to your preparation (nutrition, hydration, warm-up), your pace, and your overall recovery (sleep, rest), you can significantly improve your endurance and enjoy more pleasant runs. Implement these tips gradually, and you’ll see how your legs and mind thank you! And you will likely find yourself with stronger legs when the heat says goodbye.
Our next race locally is the Run for the 29th Annual Greenway 5K and Fun Run at Overton Elementary on July 18th at 8 am. Proceeds are used to help fund the greenway system. This is Salisbury and Rowan’s second oldest race. Contact race director Steve Clark at 704-202-6601.
We have just added the August 29th SRR Prediction Run 5K at the City Park Shelter on Lake Drive to the calendar. A prediction run consists of runners and walkers predicting their time ahead of the run and then not using any timing device to meet their prediction. There will be door prizes, awards and great refreshments for those who compete. Any pace works for us on the 3.1-mile course.
Look for these events and a full fall slate at www.salisburyrowanrunners.org
