Running with LoseIt - 7/20/2020 - When it's HOT it's time to run!
This is a weekly post for the runners of LoseIt. All levels of runners are welcome here. You can be a brand new first-time runner, someone just starting C25K, or an experienced runner with lots of miles/kilometers behind you.
This post is mostly for posting running related NSVs, weekly reports, asking questions, providing advice, and just sharing your progress and enjoyment of running. In addition, I will ramble on about some running related topic to get through the automod. This week -- running in the heat.
It's Hot Out, Let's Run
https://strengthrunning.com/2014/06/running-in-the-heat/
The above article from StrengthRunning.com (a great site) talks about the perils of running in the heat among other things. I am going to share some advice tips for getting through a run on a hot day so you can keep running through the summer.
Actively Hydrate
What I mean here is don't just drink water, but hydrate with something that replenishes you beyond simple water. It can be some salted water with a squeeze of lemon, some active sportsdrink, or some water additive like NUUN or Hammer electrolytes.
If you drink something with calories in it, then log it. Gatorade and Powerades have less sugar and calories then many drinks, but they are easy to guzzle down when you are coming off a hot or humid run. If you want the flavor and less calories -- try watering the stuff down by 50%. Other choices like homemade stuff like ionized salted water with lemon or the commercial NUUN/Hammer route have a lot less calories and relatively guilt free.
When to drink? During, after, and between runs is my pattern. But there's nothing wrong with drinking before a run if it doesn't interfere with you finishing the workout.
I used to do all runs dry (no water before or during), but when it gets warm I drink soon after I start a run and continue throughout and after. I also, more importantly, drink well all the rest of day.
Avoid the Sun
Wear a hat. Run on the shady side of the street. Run in the morning or early evening. The sun adds +10 degrees F or +5C easily when it's at it's peak.
I have to say that a shady run with a modest breeze is nice on a summer day. If you start that run before the peak of the day (say before 10am) then it's even better. The hottest time of the day here in Portland Oregon USA is usually 5-6pm, making 7-9pm often as hot as 11am-4pm. It's not really worth it to run in the evening except to avoid the sun or if the breeze picks up. Both of which make a huge difference.
Ease On Down the Road: Slow Down, Run Shorter Runs More Often
Go easier as it first gets hot. So slower and cut your runs shorter. Usually do 30 minutes? Do 20. Usually do 8-10km, do 5-7km. Ramp it back up over a couple of weeks.
If you can't ramp it up, then just run your easy runs even slower. Make them less demanding on you. Hydrate well, and wear a light colored hat to keep that pounding sun off you.
Treadmill Inside
When it really gets hot, I treadmill inside. AC, slow easy miles, it makes the summer a running season for me regardless of the weeks and weeks of 95 degree + 99% humidity we can get here. If you've been running outside all the time, take it easy on your first couple of treadmill runs to let your body adjust. They are usually easier impact wise on your body but are still different than running outside.
When the weather cools off and you go back outside, take it easy that first week back on the roads and trails.
That's for today. Get some sweat on and lay down some kilometers and miles and I will see you next week!
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