Sunday, July 9, 2017
Those Hot Summer Nights
Don't stop running, just adjust your expectations. Keep running through the tough summer conditions, and you'll be ready for some great fall and winter running. First of all, slow down.......instead of looking at your Garmin, go by perceived exertion, or if you train by heart rate, use that.
If it is suppose to be an easy/recovery run, then make sure it feels easy......use the talk test.....don't expect your summer recovery pace to be the same as it is in January. If it is a tempo run, or speed work.......you can still work hard, but don't beat yourself up if you cannot maintain the same pace as in cooler weather.
Hydrate, hydrate, hydrate: even more so in the summer. You must replace what you are losing in your sweat. Replenish those electrolytes...........you sweat out sodium, magnesium, and potassium.........you can replace them in food. You can also take electrolyte supplements before, during and after runs. This will minimize cramps during your runs, and ensure you avoid hyponatremia (a condition low blood sodium which can start with headaches and go all the way to something as severe as death).
Switch up your routine........run a different route, go without a watch (measure it later the old fashioned way in your car), run on the treadmill while watching a movie or the news, run with a slower friend, try some slow trails (maybe more shade). Add in some walk breaks to get your heart rate down.
Bill and I love to do a "journey run," where we have a place we run to......over the bridge and over to Riverside.....stop for a snack and a drink and run/walk back.....take our time and just get the miles in. It's hot and miserable, but we make it a social event, and don't worry about speed.
Wear sunscreen in the day, bug spray at dawn and dusk, and sunglasses to protect your eyes! Wear light colors (they reflect sunlight and people can also see you!)......moisture wicking fabrics (sorry not cotton), and compression whenever possible. You probably need to apply more anti-chafing products and tend to your feet more with the increased sweat.
I hope you embrace the heat of summer and don't give up on your fitness routine! We will all get through it, and be ready to kick butt this Fall.
Until next time, I gotta Run!
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