Tips for Running in HOT weather

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

Bugs - Does a Body Good?

I've finally settled back into a regular running routine and while running through swarms of gnats (pesky little creatures) I pondered what, if any, nutritional value they held. I wasn't able to specifically find gnats, but through the power of Google I bring to you the Insect Nutritional Table. YUM!

Oh.My.God!

Just when I finally got rid of the clothes walkers - I assume they have finally abandoned their New Year's resolutions - I am assaulted by a new level of disgusting. While doing my three miles at lunch today, there was a girl running next to me in her work out clothes [read - Thank GOD!]. I'd say she was going a little slower than I was, but she was clearly running. She came in a little bit after I did, so she was still going strong when I hit the showers. While I am exiting the shower, she enters the locker room and proceeds to take off her running clothes, immediately put her work clothes back on and then leave. I stood there in shock. I sweat like a pig while running. I cannot fathom going back to work after a run without a shower, for my sake as well as out of courtesy for my coworkers. GROSS!!!

Marathon Training - Week 1 in review

Well I made it through the first work week of marathon training and managed to fit in all of my week day runs! It's still the first week so I'm still getting in the routine, but I already feel stronger. I can't wait until it warms up and the sun stays out longer. I miss my post-work runs in the park. Lunchtime treadmill sessions are a poor substitute for feeling the sun on my face and the wind on my back. You never have to stand in line for the park. Which leads me right into my first blog-rant. I have a HUGE problem with what I have dubbed the "Clothes Walkers." These are women at the office who work out at lunch WHILE STILL WEARING THEIR WORK CLOTHES! Someone please tell me I am not alone in my disgust at this!?! The work out room is like a freakin sauna and they are working out. I KNOW they are sweating. Not only is this gross but these women are the ones causing me to have to wait in line for the treadmill. Errrr!! I am seriously considering putting up my own sign next to the "Please limit your treadmill use to 30 minutes, thanks, HR" that says "Please change into workout clothes before working out, thanks, your coworkers."