Summer running tips.

Handling the heat (summer running tips) by Shawn McDonald

I thought I would send you all some tips regarding running in hot weather as summer is almost here. There is a good article by Jeff Galloway in the June issue of Runner's World that is worth looking at.

Training long distances does require a few adjustments, which I will discuss. The best general advice (as always) is to allow your body to adjust slowly, and monitor for warning signs of a problem developing (in this case dehydration or heat exhaustion). Keep your hydration up by drinking regularly (cold water and electrolyte drinks) in amounts adding up to 20-30 oz. per hour.

Here are the tips, in no particular order of importance. Try them in shorter training runs, and then in longer training runs, to see if they might work for you in races.

Acclimate slowly to the heat, do 4-5 short (less than an hour) mid-day runs over a three week period, in the spring as the weather heats up - the goals are to get your body used to the heat, increase sweat rates, lower salt loss, relearn drinking at higher rates.

Wear light-colored and loose fitting clothing, of synthetic type fabrics such as Coolmax, which wick moisture away from your skin so it can evaporate and cool you.

Slow down the pace if you are running in the heat of the day, walk more often and take a 5 minute walk/break each hour of running to cool down your core temperature.

Start a long run with water bottles that are partially or entirely frozen, or add several ice cubes per bottle an hour before the run, keep that fluid cold !

Dip off in any streams or ponds you run across, particularly your head and upper torso areas, but make sure to keep on drinking liquids right after the splashing around even if you feel cooler.

Wear ample sunscreen, even on partly cloudy days. the suns rays are now stronger than in the winter; be particularly aware when wearing a singlet after having trained in a t-shirt all winter.

If you are running mid-day or on particularly hot days, try to choose routes that are shaded most of the way, or that run near water such as a river, where the air temperature may be lower.

Put ice in your hat to cool off, and try wearing a bandana moistened with cold water, you

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