Ireland
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England
France
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USA|
Aug
18
2008
|
Heat and Running |
CHICAGO, US (TEAM GEARED UP) - Weather is getting really hot but you still want to run outside? I’ve put together some of the tips and recommendations that will help you staying hydrated, perform well and most important, stay safe.
- Heat Injuries: what causes heat injuries and how to prevent and treat them
- To Beat the Heat, Learn to Sweat It Out: A New York Times fitness writer, Gina Kolata, answers the questions: how long does it take to acclimate to the heat and humidity? How much does your performance time and why? Does it help to douse your head with water?
- As the mercury rises, many endurance athletes find their performances dropping off. So how do you beat the heat? On Endurance Planet they put the question to a man who feels right at home in the desert: Former Marine and two-time Badwater Ultramathon finisher, Karl Keltner.
- Neal Jamison put together a nice list of links with tips and recommendations on how to handle the heat:
- The Dangers of Hot Weather Running, by Claudio Piepenburg (Badwater)
- Dangers of Running in the Heat, by Jason Hodde (Badwater)
- Hydration issues in the participant guide, by Lisa S. Bliss (Western States 100)
- Maintaining Hydration and Peak Run Performance, by Kim Mueller
- Heat and exercise from Science of Sport blog
- National Athletic Trainers’ Association (NATA) prepared a list of important tips (pdf) that people of all ages can follow to enjoy physical activity and exercise and also reduce the risk of exceptional heat illness that may occur from activity in the heat of spring and summer.
Image credit - Badwater.com
Ed
Trail, endurance and adventure racing at trailrunningsoul.com
Latest Comments (7):
It’d be great if those tips were needed in Ireland right now.
Do you have any tips for running under water ; )
Lol. Pouring in August? When do you guys have real summer?? :)
We’re asking ourselves the same question.
As far as I can remember its supposed to be in July and August but I could be wrong.
We did have a nice week or two in April, that might have been it ; )
My 2p worth from experience in Gobi Desert :
1) We drank about 9Lt of water a day.
2) Took a salt tablet every morning. There was a fair few casulties due to low sodium levels.
3) Applied factor 40 on all expsed skin.
4) Took electrolites every 10 to 15k.
5) Wear wide brim hat with cover for back of kneck.
6) As soon as each days stage was over we got out and stayed out of the sun, no casual sunbathing for us !
7) I found saches of Diorilite a lifesaver when I felt light-headed after a cuple of hours running.
8) The old trick of taking note of the coulour of your pee, the clearer it is the better hydrated you are.
TonyK
And from PQ in the Utah desert….
- definitely Agree with the wide brimmed hat… an absolute lifesaver. 10 minutes without taught me the value of it pretty quickly.
- Nuun tablets (dissolved in water)…. more easily digested than deoralite, IMHO, and provide a good blast of electrolytes
- Gels which also include electrolytes… Vooms were fantastic… best gels I’ve ever used by miles.
From Cycling in Egypt;
-Table Salt mixed into food rather than taken straight as we were advised not to take electrolytes for 14 successive days. Protein shakes provide necessary calories when its too hot to eat, or food is hard to come by.
-Cotton teetowel tucked under helmet rather than wide brimmed hat as a hat’s not practical on the bike- covers ears and back of neck.
-9l water approx per day also, roughly 500mls of which comes out in the usual way the rest through pores.
-Patagonia’s Capilene long sleeve tops a life saver, keeping Irish skin out of the sun and cool to boot.
-Although desert dries mouth out, don’t spit as it wastes moisture- swallow any phlegm
-Have water as close to hand as possible. Camel Bak optimises water use as you are more likely sip it every few minutes and thus can take smaller sips.
-Shade is crucial!!!!!
Thanks for the tips guys. Nothing like first-hand info!
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