It’s going to be hot this weekend and if you are going on a long run, here are a few tips to get you through the day.
If you are going long, go early. We like seeing everyone at the tables at 7:00, we are a team, a community, a family. We want everyone to come to the table at dinner time. But on hot days if you have a long run that will have you on the road when the heat approaches the 80˚ mark, go early and outrun the sun! Skip the tables, safety first!
If you are training for Revel or Athens, to beat the heat start your run 6:00 AM the latest.
Pay attention to your sense of thirst, and drink! Your senses are very precise and will let you know when to drink. Using specific recommendations by experts on how much to drink is nowhere near as accurate as thirst, which is synchronized with complex and very precise endocrine systems. You have this gland called the hypothalamus, which knows more about your specific water needs than all the experts that ever lived. Pay attention to your thirst and you’ll hydrate perfectly!
More sweat means electrolyte loss, take salt or electrolyte drink while on your run and have a recovery drink ready for when you are done.
Put ice in your hydration system so you have a cool drink. This will not decrease your body temperature much but will be immensely gratifying.
More sweat means more chafing, use glide, or better yet “Tri Slide” on areas that rub. Carry chap stick for emergency chafe treatment.
Run from shade spot to shade spot, to avoid heat. Taking off your hat when you are running through shaded areas releases a lot of heat.
Sunblock, sunblock, sunblock! Hat, hat, hat.
Never mix Gu, Chomps or other carb replacement snacks with an electrolyte drink. This sugar combination will drive your pancreas nuts! Do drink water with carb snacks for better digestion and absorption.
This is not the weekend to push your pace. You heart rate will be higher because hot temps will increase the training load. Training load is how hard you are working. An increase of 20 heartbeats per minute is common if the temps get above 80 degrees. Keep this in mind for your recovery. Most of you will feel like your run is a lot harder and your pace will be slower. It’s ok, live with it. If you are a person who loves metrics, with paces and distances ruling your mind, give your Garmin to someone you don’t like or just leave it at home on this hot run. You can survive without posting on Strava, It’ll be good for your soul.
IF YOU BECOME LIGHTHEADED, MENTALLY SLUGGISH, HAVE DIFFICULTY MAINTAINING BALANCE, ARE SWEATING PROFUSELY…OR ESPECIALLY IF YOU QUIT SWEATING, STOP RUNNING AND GET OUT OF THE SUN. CALL FOR HELP AND COOL YOURSELF BY ANY MEANS POSSIBLE.
If you run with a cell phone, have a lifeline number to call. You are welcome to call me if you need anything along the way.