With all the hot weather we've been experiencing - it's been over 100 everyday for almost 3 weeks now - I thought it would be a good idea to go over some tips for exercising in extreme heat. Hope you find these tips helpful!
* Hydrate, Hydrate, Hydrate!!!
One of the biggest risks in hot weather is the risk of dehydration. You should always be sure to drink plenty of water, but at no point is this more important that during the dog days of summer. Be sure to drink plenty of fluids throughout the day, 30-45 minutes before your run, and then every 15-20 minutes during your run. Most experts recommend you drink 6-8 ounces of water for every 20 minutes you run. Sports drinks and gels are also a popular way to keep your electrolytes in balance while running. I try to alternate Gatorade and water throughout my work out to keep a healthy balance.
*If you haven't been running, now's not the time to start
If you have been procrastinating getting out there and running all summer long now is NOT the time to start on an outdoor course. I'm not saying you shouldn't start running at all, just perhaps a treadmill is a better option at this point. One of the biggest reasons that people suffer from heatstroke is simply that they are exerting themselves unusually hard in extreme heat situations. Don't let heatstroke happen to you! If you are a beginner, start now on the treadmill and bring it outside once September rolls around.
*Watch the Weather before your run
If the temperature is above 98.6 and the humidity is 70-80% do not run outdoors. Simply consider this a cross training day and go for a swim or pat yourself on the back and wait for tomorrow.
* Schedule Your Run for the Coolest Part of the Day
Generally the coolest time of the day is early morning. If you must run outside during the hottest days of the summer, get up early and get in your run before the sun comes up (and don't forget your reflective gear - but that's a whole other subject!).
* Listen to Your Body
Should you become dizzy, nauseous, chilled, ect STOP RUNNING AND SEEK MEDICAL ATTENTION!! These are some of the common signs of heat stroke. As runners it is always important to listen to your body but this is especially true when dealing with extreme heat.
Sources: http://www.runnersrescue.com/Summer_Running_Tips.htm
http://www.rrca.org/news/index.php?article=2204
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2 comments:
Good tips. I don't run, but I do ride bikes and walk, and those are great tips for that as well!
I have been jogging indoors! Hehe!
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