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Topic: Tips for hot weather running |
| ptbrown
Cool Runner
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 posted Aug-08-2007 04:29 PM   
Please post your tips for hot weather running here and we'll migrate them to the Wiki.
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| tomwhite
Cool Runner
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posted Aug-08-2007 04:33 PM
.........V-8 and ThermoTabs.............
.........not at the same time.........
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| Dark Horse
Cool Runner
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posted Aug-08-2007 04:38 PM
Make sure you are well hydrated before your run.
Last week I did a hot-weather run, dehydrated before I even started. I figured I would drink lots of water after the run and catch up on my hydration.
However, after the run, during which I sweated profusely, I got a bad dehydration headache, and even drinking water and taking ibuprofen didn't cure it. I was practically incapacitated, went to bed early, and even after resting for about 12 hours I still had remnants of the headache next day.
Bottom line: It's best to stay well-hydrated all the time. Sure, it's awkward to keep going to the bathroom, but it's better than suffering from dehydration as I did.
Dark Horse
------------------
I'm a dark horse, running on a dark race course
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| Bruce Braucher
Cool Runner
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posted Aug-08-2007 04:39 PM 
Run at Night?
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| richuva1
Cool Runner
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posted Aug-08-2007 04:47 PM
I actually put a good handful of ice cubes in a bandana and carry that with me to place on the back of my neck and wipe my face. Will even put it under my hat and as it melts it cools off the head. Of course it only lasts for 4 or 5 miles but on a long run I'll put a cooler out with water (and ice) to replenish. But overall running in the heat is not fun.
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| Econo
Cool Runner
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posted Aug-08-2007 04:49 PM
Salt. Lots of it the day before a hot or humid long run. More salt the morning before the long run or race. Water for shorter runs is OK, but anything longer than 1 hour in hot weather -- you need electrolytes!
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| ptbrown
Cool Runner
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posted Aug-08-2007 04:52 PM
A couple of weeks ago there was a discussion about the effects of heat on running performance. Something about 10 seconds per mile degradation for every 5 degrees above 70F.
Can someone repost that discussion, please?
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| TheProFromDover
Cool Runner
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posted Aug-08-2007 04:57 PM
Not to diss those contributing, but get salt and electrolytes into you.
People lose these chemicals at different rates. Understanding your personal reqs is a study.
I use Hammer Nutrition but no promo, I am sure other brands will work.
-CAitrg
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| tomwhite
Cool Runner
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posted Aug-08-2007 05:05 PM
.......sorry pt//..............V-8 post-run to help recovery......
,,,,,,,and ThermoTab (buffered salt tabs)..........the night before (good tip, econo).......to handle electrolyte loss on the run........
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| egrd
Cool Runner
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posted Aug-08-2007 05:11 PM
Wear a light coloured cotton cap with a visor and a long singlet.
Run where there are fountains and when you stop to take water in, also soak your head, your hat and your singlet. If you're not modest (or if you're flat as a board like me and it doesn't make one iota of difference), don't reapply the singlet. Use it as a cooling compress while you run.
I take a long one so that I can wrap it length-wise around my waist and tuck the ends into my shorts. That seems to help me keep my core temp down.
Develop good maintenance habits to keep your electrolytes in balance at all times - not just before and after a run. If you are feeling particularly drained and queasy after a hawt work out; a meal replacement drink is a good thing to keep on hand to aid recovery until you're up to eating solids. Boost is good.
If the grass at the side of the road starts looking invitingly succulent, it's time to stop and find water. Often, it's already too late to prevent dehydration if you feel thirsty on days like these. Hydrate preventatively before your tongue turns black and lolling and your pee runs the colour of golden-rod.
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| ksrunr
Cool Runner
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posted Aug-08-2007 05:14 PM
The pro makes an excellent point in that you need to know YOUR personal needs. You can over hydrate and that's just as serious if not deadly.
ksrunr
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| Soundrunner1012
Cool Runner
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posted Aug-08-2007 05:43 PM
Figure this is a good place to plug a locally made product, Nuun. I can't tolerate Gatorade while running, but this stuff I can -- no sugar, no carbs, just electrolytes. Tablets you just drop into your water bottle.
http://www.nuun.com/index.html
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| vista129
Cool Runner
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posted Aug-08-2007 06:04 PM
Just keep saying...."This is just the way I like it"
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vista129
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| tomwhite
Cool Runner
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posted Aug-08-2007 06:09 PM
quote:
Originally posted by egrd:
........ and your pee runs the colour of golden-rod.
........I thought that was a particularly Nice Way of saying it...
.
(if you'dve said Mauve most guys wouldn't know what it was.....
..............but we probably wouldn't want pee that color anyway )
[This message has been edited by tomwhite (edited Aug-08-2007).]
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| ptbrown
Cool Runner
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posted Aug-08-2007 06:54 PM
Two ways to determine if you've fully hydrated:
1) Your urine should be clear or nearly so. If it is distinctly yellow you need to flush some more.
2) Gently pinch the skin above one of your finger knuckles. The ridge you pinched should subside back to normal in 8-10 seconds. If the ridge doesn't subside fairly quickly you are dehydrated.
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| Tetsujin30
Cool Runner
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posted Aug-08-2007 07:59 PM
quote:
Originally posted by ptbrown:
A couple of weeks ago there was a discussion about the effects of heat on running performance. Something about 10 seconds per mile degradation for every 5 degrees above 70F.
Can someone repost that discussion, please?
PT - it's Jeff Galloway's temperature adjustment for heat and humidity slowing down race performance by 30 sec a mile for every 5 degree temperature increase increase above 60 degrees. I found it after running for almost seven hours in the Gateway-to-the-Pacific Marathon in July 2006 at 102 degrees.
However, it seems it may not affect hot runners like ilene and millbot as much.
http://www.coolrunning.com/forums/Forum13/HTML/010180.shtml
[This message has been edited by Tetsujin30 (edited Aug-08-2007).]
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| egrd
Cool Runner
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posted Aug-08-2007 10:16 PM
quote:
Originally posted by ptbrown:
1) Your urine should be clear or nearly so. If it is distinctly yellow you need to flush some more.
TeeHee, yes please always flush enough to leave a clear bowl.
tomwhite, if your urine ever runs mauve, your set needs a major colour adjustment.
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