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Runner's Training Tips: Hot Hot Hot!

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    • CommentAuthorFree Membermikeylikes
    • CommentTimeMay 10th 2008
     
    mikeylikes

    How does everyone find running in the heat?

    Here in the UK it has just started to get warm. I began my training back last September, and have therefore been running in anything temperature wise down to -2 degrees Celcius. This was fine - after 5 mins of running I would get warm whatever the temp.

    But now this heat! All of a sudden my long run (7 miles) has become REALLY hard. My speed over distance had been steadily increasing, but all of a sudden my times have gone into reverse. Yesterday I finished, lay on the sofa, and then left a huge puddle when I got up. My legs feel heavy when running, its hard mentally to push myself to complete the distance, I sweat like nothing i've experienced before, and recovery now seems to take 30 mins when previously it was about 10. 

    Is this really down to the heat, or is it all in the mind? I would run early in the morning to avoid the sun, but I have to be up at 6.30 as it is. Is there any advice to be had? Or do I just need to acclimatise!?

    • CommentAuthorFree Memberwestconn
    • CommentTimeMay 10th 2008
     
    westconn

    You definitely have to get acclimated to the warmer temps.  Running early AM or late in the day will help.  Make sure you are well hydrated (drink througout the day).  If you have to run in the sun, a loose fitting cap/visor can help keep you cooler.  Lastly, with runs 7 miles or longer I would suggest cooling down by walking and then stretching (versus collapsing on a sofa).

  3.  
    rpetreccajr
    Like Westconn says, you will acclimatize. We get pretty big variation in temps here in the US Midwest. On my morning runs in the winter it gets as low as 0 F, though usually warmer and summer mornings go as high as the mid 80s F, though usually cooler. In the spring, when I know the warmer temps are coming, I usually wear more than I really need to help get acclimated earlier. Not necessarily quicker, but earlier. If I fake my body out by overdressing while the temps are still moderate, then I can strip down when it gets really warm and I can deal with it sooner. A hat can make a huge difference as well if it is sunny and hot.
    • CommentAuthorFree Membermikeylikes
    • CommentTimeMay 10th 2008
     
    mikeylikes

    Its interesting that you mention wearing a cap - it seems counter-intuitive because you put a hat on when its cold afterall!

    I think hydration is a good point too, and one I will definately take on board. I'm sure I don't drink enough as it is, let alone for the warm weather.  Must try harder in this area!

    I like the idea of over dressing too - too late for this year, but something to consider next year.

    Cooling down by walking sounds good too - i'll have to build it into my run schedule.

    Thanks guys! 

    • CommentAuthorFree Memberbliblob23
    • CommentTimeMay 10th 2008
     
    bliblob23

    The simplest solution in the world....Get ur ass out of bed earlier!!!! You will find its a lot cooler earlier in the day than to sweat ur ass off later   Cool

    • CommentAuthorFree Membermikeylikes
    • CommentTimeMay 11th 2008
     
    mikeylikes

     Thanks Blob for your suggestion... the most simple solutions are usually the best!!

    Mike 

    • CommentAuthorFree Memberckthomas
    • CommentTimeMay 11th 2008
     
    ckthomas
    When I was in college and had a more flexible schedule, I used to run more in the middle of the day to get acclimated. When events came that were usually mornings but warm, I usually felt better than others that avoided running in the middle of the day. Now that I work a regular job, it is hard to run in the middle of the day. Working a job in a cool air conditioned environment makes running in the heat more difficult. I try to run occasionally at lunch even if it is only a short run to try to get use to the heat. If running in the heat is a weakness, you must not avoid it, but train in it to get stronger, but make sure you drink plenty to stay hydrated.
    • CommentAuthorFree MemberGilly32
    • CommentTimeJun 18th 2008
     
    Gilly32

    No doubt about it. You simply will have to rise earlier.  I live in Florida, where this time of year the heat and humidity can be sweltering.  I am running by 5:15 every morning.  When the sun is becoming visible, I am walking home on my cooldown. 

     Sure, hydration is important, but the bottom line is, you must either run earlier outside or run on a treadmill inside whenever you can.  Listen to your body...always walk a few minutes to cool down after your runs, drink some Gatorade or a similar sports drink to replace your electolytes and you should be fine.

     

    Happy Running!!

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