age is really just a number

A Little Word of Advice About Running in the Heat

It’s Texas. It’s summer, so of course it’s hot. It’s also the beginning of marathon training and cross-country pre-season training. Soon we will all be racing, but for now, we are just trying to survive and stay in shape. I personally hate the dreadmill, but if it’s over 100, that’s where you will find me. 

A few words of advice for running in the heat and humidity:

• Hydrate, hydrate, hydrate. The recommendation is to drink half your body weight in ounces of water each day. You need even more if you are running. A great way to figure out how much more your body requires is to weigh yourself before and after your run. Replace the weight loss with ounces of water. You may be shocked with how much you sweat, especially when running long. Carry water or plant bottles along your route if you’re planning to run for more than an hour.
• Don’t forget about electrolyte replacements. Especially if you are running long (more than an hour) you might feel like you sweat out your last brain cells and feel foggy all day. You may have stomach cramps and feel a bit nauseous. This is due to electrolyte (mostly sodium) depletion. This is easily fixed with salt tablets, electrolyte replacement drinks or even just eat a big pickle. My favorites are either GU Roctane electrolyte capsules or Nuun electrolyte drink tabs which are easily dropped into your water bottle.

• Run early or late. Caitlin and I tend to get up and out the door at least a half hour before the sun rises. 5:30 am is a great time to get started. You get to see the sunrise and it’s usually the coolest part of the day. If you are not an early morning person, wait until the sun goes down and run in the late evening.
• Wear a heart rate monitor or go by perceived exertion. Forget your watch. Mile splits are irrelevant in the heat. Your body is working harder to keep you cool. If your heart rate hits 220 minus your age, time to either slow down or take a walk break. If you don’t have a heart rate monitor, your heart rate is too high when you are feeling a bit nauseous or stay to breathe too quickly or pant. Fall personal records are made with summer training, but you also don’t want to suffer from heat exhaustion or heat stroke.
• Ice, Ice baby. Ice can be your best friend. Fill a bandana with ice and tie it around your neck. Fill your jog bra with ice, it works great for keeping your core cool. I’ve even seen guys fill their hats with ice to keep them cool. Whatever works for you.
• Give yourself a break. Summer training is a beating. It’s OK to run slower and less milage. This too shall pass.

Summer in Texas is a beating, but we all will get through it and be complaining of cold weather soon enough. The beauty of Texas weather, if you don’t like it … wait a minute and it will change.

Stay safe out there my friends! Please share any tips you have to keep our tribe healthy in the summer heat.