Too Hott To Trot

7/27/08 Posted in Sherri Powers  |  1 Comment

After training in the ever so hot weather this past week and a half, I’ve developed a new found appreciation for the shade. But at times the shade didn’t even give relief from the humidity that summer has brought with it.

Last Saturday, during Playmakers formal training, I thought that I’d gone back to square one in my training. I started off on my first loop around Hawk Island Park and almost immediately felt out of breath. The truth was I couldn’t get any air in. The air was so thick that it felt like I was breathing in syrup.

Throughout the rest of the week, the heat barely let up. Although there was nothing I could do to get away from the heat I did try pacing myself while drinking lots of water.

I’m sure that it’s not just me experiencing the worst of the heat and humidity while out on my daily runs, so I thought I’d research some information on how to beat the heat while training at any pace for all the other runners out there.  

Compliments of The American Council of Exercise, here are six steps that will help runners to protect themselves from heat illness.

1. Hydration
Fluid replenishment before, during and after exercise is essential to avoid progressive dehydration. Always consume more fluids than you think you need before and after exercise, and strive to drink six to eight ounces of fluid every 15 to 20 minutes during exercise.

2. Exercise Intensity
You should probably reduce the intensity of your workout, particularly the first few times you are exposed to higher temperatures.

3. Temperature
Use the heat stress index table to determine the risk of exercising at various combinations of temperature and humidity. While a 90° F outdoor temp is relatively safe at 10 percent humidity, the heat stress of 90° F at 50 percent humidity is the equivalent of 96° F. When the heat stress index rises above 90° F, you may want to consider postponing your exercise session until later in the day. Or, plan ahead, and beat the day’s heat by working out early in the morning.

4. Fitness
Physical training and heat acclimation can increase your blood volume, helping to regulate body temperature more effectively.

Interestingly, the acclimatization process can be completed in 7 to 14 days of repeated heat exposure. However, you must always continue to drink fluids before, during and after exercise.

5. Clothing
Wear minimal clothing to provide greater skin surface area for heat dissipation. Your clothing should be lightweight, loose fitting, light colored to reflect the sun’s rays, and of a material that absorbs water, such as cotton.

6. Rest
Know when to say ‘no’ to exercise. Using common sense is your best bet for preventing heat stress when Mother Nature turns up the heat.

There does seem to be one positive thing about continuing to train in the summer heat that Steve Santer of Playmakers told me. Running in the fall, without all of the humidity is going to be that much easier. When the humid summer air gets replaced with the fall crisp air you may see some improvement in your pace and time, since you’ll be breathing easier.