Even though the temps haven't gotten out of control yet, we all know it's coming. So we asked PPTCers for their tips on running strong and staying safe in the hot summer months.
Michael Ring suggests the Misty Mate Arctic Tie Cooling Bandana. They "Keep your cool when the weather heats up. The Misty Mate Arctic Tie Cooling Bandana keeps you cool for hours when you're out in the sun or sand. Cooling crystals in the fabric absorb and hold up to 200 times their weight in water, keeping the bandana cool for hours." Michael promises that they look less corny when you put them under your shirt.
I run my hair under the faucet/shower before going out for runs on super hot days. It keeps it
cool for at least the first ten minutes. – Helen Dole
"Try Kardong's Way" D. Kardong a U.S. Olympic marathon competitor would acclimate to high heat and humidity by training at full intensity for a week to several days before a competition in winter cold weather attire. He claimed that this caused increased capillarization, and an ability to absorb and retain fluid intake during a race.I've tried it, and it does seem to work, but I would recommend that you closely monitor yourself while doing it; there is a potential for it to backfire and cause you to be overdepleted. - Paul Soskind
My beat the heat tactics are to get out for those long runs super early! 6 am is when i head out. I also freeze my water/gatorade bottles and those feel great on a hot day although they melt fast. Before a run I make a smoothie with frozen raspberries, frozen blueberries, fresh strawberries, chai gel *, soy milk and a squeeze of agave. Put non frozen ingredients in first and blend on high. If anyone is heading out to East Hampton this summer and wants to check out a great shady trail run send me an email. This is a great long run spot through a pine forest that ends on a huge sand dune overlooking the bay and you will see more deer and wild turkey's then people. Happy Running! - Megan Dee
SUMMER TRAINING: Run Smart!
Ruth Gursky, Group Leader, Galloway NYC Marathon Training Program
I begin with a message from my running guru, US Olympic runner Jeff Galloway: "Something to remember: even the most heat-conditioned athletes will record slower times in warm weather. The faster you run in hot weather, especially from the beginning, the longer it takes to recover."
So, if Olympians slow down in the summer, what should we 'mortals' do when running on our own or as part of a group during those lazy, hazy crazy days of summer?
* Run slower, especially as the mileage and heat/humdity index increase.
* Hydrate well before, during and after your runs...and bring along power bars and gels to provide energy and sustenance as long runs exceed six miles or if you're on the road in excess of one hour.
* Wear coolmax or other technical running clothes (no cotton).
* Wear a white (or light colored) cap made of coolmax (with ventilation holes in it) that will protect your eyes from the sun's rays and allow your head to expel heat. (NO canvas baseball caps that hold in the heat.)
* Apply sunscreen in advance, and bring along small tube in your shorts pocket or water bottle holder. This is especially important for those with fair skin, but even runners with darker skin tones can get sunburnt and sun poisoning.
* Take walking breaks, as needed.
* If you're feeling unwell at any time during a run, IMMEDIATELY tell your running buddy or seek help; if you’re running alone, have a cellphone with you. (I suffered minor heat injury while running just 4 miles in Riverside Park. It can happen to anyone at anytime!)
* Aim to run in the early morning hours or after the sun sets; avoid the midday, if possible (unless you’re on a treadmill in an air-conditioned room)!
Be smart and take good care of yourself at all times...training runs are intended to prepare you to run longer distances; they're not supposed to kill you!
Keep on truckin'!
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