Running in the heat and what you should know
The most popular time of the year to run is the summer, which happens to be the hottest time of the year. Running and heat usually do not mix well; however, educating and preparing yourself for a hot-weather run could keep you safe and even save your life. I attended a track & field clinic years ago in New Jersey and heard a very informative heat running talk by coach Mindy Solkin. I contacted Mindy this week and she sent me a publication she prepared that I felt would be a benefit to my readers as we tolerate and modify our training through this week’s summer heat wave.
Precautions and advice
1. It takes approximately two to four weeks of consistent running in the heat and humidity to acclimate to warmer conditions.
2. Indications of dehydration are an elevated heart rate during and after your run and dark, golden-colored urine, like the color of tea. After your run, keep drinking fluids until your urine is pale, about the color of lemonade.
3. During a run, drink about 4 to 8 ounces of water and/or sports drink every 15 to 20 minutes.
4. Weigh yourself before and after your run. Drink 16 ounces of fluid for every pound of weight lost. Important note here... do not run and neglect to rehydrate as a method of weight loss.
5. Apply a sunscreen of at least SPF 15. Make sure that it is a non-drip formula that won't run into your eyes.
6. Wear sunglasses that filter UVA and UVB rays and/or wear a cap with a visor.
7. Wear light-colored microfiber clothing.
8. Run when your shadow is taller than you are, and when the sun is not high in the sky. If you run in the morning, you'll avoid the heat, but may encounter a higher humidity. The air quality is also better in the morning, since ozone levels increase soon after dawn, peak at midday, and then again in the early evening. Times to avoid running are noon to 3 p.m.
9. Eat salty foods and drinks such as pretzels and tomato juice throughout the day.
Signs of heat-related illness
1. Heat cramps
Causes: Loss of electrolytes and accumulation of lactic acid in the muscles.
Conditions: Muscle cramps and/or spasms, heavy sweating, normal body temperature.
Treatment: Drink water and sports drinks, slow down, massage affected area.
2. Heat exhaustion
Causes: Intense exercise in a hot, humid condition and loss of electrolytes.
Conditions: Profuse sweating, possible drop in blood pressure (less than 90 systolic, the top number), normal or slightly elevated body temperature, lightheadedness, nausea, vomiting, decreased coordination, possible fainting.
Treatment: Rest in a cool place, drink water and sports drinks, If BP drops below 90 systolic, call EMS, avoid activity for at least 24 hours, refrain from running or exercising in the heat for at least one week.
3. Heat stroke
This is a medical emergency!
Causes: Intense exercise in a hot, humid condition; older age; dehydration; obesity; wearing heavy clothing; running in the heat with an infection or fever; certain drugs such as amphetamines, diuretics, beta blockers; cardiovascular disease; poor acclimatization; high blood pressure.
Conditions: High body temperature (106 or higher), lack of sweating characterized by dry, red skin, altered consciousness.
Treatment: Call EMS immediately. Rest in a cool place, remove clothing to expose skin to air, apply ice packs or cool water to groin, underarms, neck (stop if shivering).
About Mindy Solkin
Mindy Solkin is the founder, owner and head coach of The Running Center in NYC. She began her coaching career in 1992 and since then has coached more than 10,000 runners, helping them to achieve their goals, whether it is running their first mile or pursuing their personal best in a marathon.
Mindy is certified by USA Track & Field as a running coach with Level 3 education and by the American Council on Exercise as a personal trainer. She was the creator of the Leukemia-Lymphoma Society's Team In Training marathon program in New York City and served as its head coach from 1994 through 2001.
She is a contributing writer and spokesperson on the sport of running, and many of her articles have appeared on websites and in national publications such as Runner's World, Fitness Runner, New York Runner, Women's Running, More, Fitness, Self and Shape.
She has appeared on television channels and shows such as Access Hollywood; CNN; Today In New York; 20/20; Good Day, New York; Good Morning, America and The CBS Morning Show.
She can be reached at www.TheRunningCenter.com.
Blue-Gold All-Star 5K Run set for June 11
The 8th Annual DFRC BlueGold All-Star 5K Run will take to the streets this Saturday, June 11, at 8 a.m. from Irish Eyes in Lewes on Anglers Road. Registration starts at 7 a.m. The 5K run and 1-mile walk will take in Cedar Avenue for the out-and-back course and will feature trophies for the top finishers in each five-year age group. Tom and Charlene Jones and their staff do an outstanding job as hosts of the event, and the post-race party is one of the best on the summer circuit.
Delaware Foundation Reaching Citizens with Intellectual Disabilities is dedicated to raising funds and consciousness through quality events to support enrichment programs so that all Delawareans with intellectual disabilities maximize their potential, independence and enjoyment of life.
For more information about this charity, visit www.dfrcfoundation.org.
Upcoming races
• Saturday, June 11 - 8th DFRC Blue-Gold All-Star 5K Run and 1-Mile Walk, Irish Eyes, Lewes, 8 a.m.
• Sunday, June 12 - 9th Jimmy's Grille 5K, Dewey Beach, 8 a.m.
• Friday, June 17 - *Striders Triple Crown Event, Georgetown Library 5K Run, N. Bedford St. Park, Georgetown, 7 p.m.
