10 Tips for Summer Running!

Because of my crazy schedule, my running isn't always at a set time. I often have to plug in a run when the time opens up. That usually works out fine, but yesterday...well, yesterday was a different story. I ended up having from 5:00 to 6:00PM free for my run. So, I decided to do my normal 5-miler. Sounds good, right? Time to warm-up, do my run, and cool-down. The only thing I forgot was that at 5PM is was about 95°! And the humidity seemed about the same. That 5-miler felt more like a 10-miler. I honestly almost had to stop and walk. Luckily, I had stopped by the convenient store before my run and picked up a bottle of Gatorade which I carried with me on my run. When I plan better, I usually carry coconut water (yep, 100% coconut water) which does a better job of keeping me hydrated, but at least I had my Gatorade or I definitely would have been walking.

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I should have known better. A few years back I suffered from heat exhaustion while on a long run preparing for San Francisco. It was an out-and-back route that I was running with my group. It was a day not much unlike yesterday, but it was early on a Saturday morning. On the return portion of the run, I felt the call of nature (the kind that you can't take care of behind a tree) and told my buddies that I was headed up to the park that was just a little ways off our route to use the facilities. Got there in time. Took care of business. But heading back out I suddenly could not move. I felt dizzy and my legs just wouldn't move. No one was around, so I gave up on trying to run and just walked. I walked about a mile back to the greenway we were running on and decided, I was in trouble. My head hurt bad. Everything looked cloudy, and I was a little disoriented. Luckily I saw an older gentleman mowing his lawn and asked him if I could use his phone. I called my wife and she came a picked me up complete with that look of "what in the hell were you thinking?!!" It was a quite ride home.

Yesterday was a good reminder to me. Doesn't really matter how long the run is, you can still get yourself in deep doodoo if you're not well hydrated and if the heat index is dangerously high.

So this brings me to my 10 Rules for Summer Running. And yes, I need to practice what I preach.

1. Acclimatize! Give yourself time to acclimatize to the heat. You might be able to run a 10-miler at an 8:00-pace, but in the summer heat, you may have to pull it back some until your body has acclimated to the hotter conditions. The American Running & Fitness Association recommends that on your first run in the heat, you should cut your intensity by 65% to 75%. Then over the next 10 days, slowly build back to your previous level.

2. Check the Index! Before heading out on your run, be sure to check the air quality index and the heat index. If the air quality index is code orange and you're sensitive to air pollution and/or have upper respiratory problems you may not want to run. If it's a code red, it's not suitable for anyone to run.

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The Heat Index tells you what the temperature feels likes when combining the air temperature and the relative humidity. For example, if the air temperature is 90° and the relative humidity is 70%, then it's going to feel as if it's 106°! Ouch! Not good running conditions!

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Check the weather section of your local TV station's website. It will usually provide such information.

3. Hydrate! Hydrate! Hydrate! Many runners remember to rehydrate after their run and some consume water or sports drink during the run, but it's even more important to be well hydrated before you run. As a rule of thumb drinking 16oz of water 2hrs before your run will ensure good hydration levels and give the water time to pass through your system so you don't have to make any pit stops during your run.

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Hydration during your run depends on the temperature and the length of your run. If you're running 4 miles or less, you probably won't need to carry any water with you. If you're running longer than 4 miles you may need to wear a hydration belt or stash some water/sports drink along your route, especially if it's hot and humid.

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Don't wait until you feel thirsty to drink. If you're thirsty that means you're already low on fluids. Also, as you age, your thirst mechanism isn't as efficient and your body may be well on it's way to dehydration and you may not even feel thirsty.

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For the first 45-60 minutes water is fine. After 60 minutes, you 'll need to start using a sports drink or supplementing with a sports gel or a salty food like pretzels. After 60 minutes (and sometimes sooner if it's really hot and you sweat a lot) you begin to deplete vital electrolytes (i.e., sodium, potassium, etc.). Sodium is needed in order for your body to absorb the fluids your ingesting. Ever get that sloshing feeling late in a run? That's probably due to your body being low on sodium and not being able to absorb the fluids you're drinking, so it just sits in your stomach and sloshes around not doing you any good.

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After your run, you need to replace the water you've lost. A good way to check this is to weigh before your run and then weigh after your run. Drink 16oz of water for every pound of water lost. After you do the weigh-in a few times you'll get a feel for how much rehydration you need depending on how much you sweated and you probably won't need to actually weigh yourself.
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On a hot long run, pack an extra bottle of just plan water. Don't drink this one. Use it to pour a little water on your head periodically during your run. This actually helps increase the evaporation-cooling effect.
4. Run early! If at all possible, run in the early morning. The hottest part of the day is actually around 5PM. So, if you can't run until after work, wait until later in the evening.

5. Go technical! Wear light-colored running tops and bottoms made of technical fabrics that allow the moisture to evaporate more quickly. This will help you cool off more efficiently as well as help to prevent chafing. Speaking of chafing. If this is a problem for you, try Lanacane's new Anti-Chafing Gel. It dries on contact and isn't ooie-gooie like some other anti-chafing products. It's also doesn't stain your clothes and is moisture-proof. It works really well.

6. Grab a lid and some shades! Be sure to wear sunglasses and a hat or visor. This will help to keep the sun out of your eyes as well as the sweat. Be sure the glasses provide 100% UV protection and that the hat is made of light technical fabric that promotes evaporation.

7. Change your route! If your normal running route is treeless, find one that provides more shade. If this isn't possible and you have access to a treadmill, do you runs on really hot days indoors.

8. Lather it on! Be sure to wear sunscreen. Research has shown that runners have a higher rate of skin cancer. This is probably due to the fact that we're outside more than the average person and during the summer months we're outside and wearing less clothing than the average person. So, be sure to use a sports sunscreen that's waterproof with a SPF of 15 or higher.

9. Buddy-Up! In the severe heat, be sure to run with a buddy. That way you can keep tabs on each other. Sometimes it's hard to tell if you're starting to suffer the effects of the heat, but a buddy may be able to spot the signs before it's too late.

10. Have a Plan. Be sure to let your family and/or friends know the running route your taking. If you're gone too long, they'll know where to look for you. If you run on rural greenways or trails, you may even want to pack your cell phone. Better safe than sorry.