Running Wednesday: Heat and Hydration

Since we're in the middle of summer right now and all you hear on the news is of the heat waves hitting all around the US, I figured today would be a good time to address heat, hydration and running.  Here are some facts I've found online from active.com and runnersworld.com:

• It takes 2 weeks for your body to adapt to the heat.  Slow down your runs.  Listen to your body.  This will give you time to acclimate to the new temperatures and then you can safely go back to running at your normal pace and intensity.
• Run at the cooler times of the day.  Try running in the morning or later in the evenings. The sun can make it feel 10-15 degrees hotter than it actually is outside.
• Be sure to properly hydrate all day, every day...not just during your runs.  It is recommended that an adult intakes 64 fluid ounces of water per day.  Increase this if you are going to be sweating some of that out.
• Have a plan for hydration before you start.  Know where your water stops are going to be or be sure to carry enough water/sports drink with you so you can stay properly hydrated.
• For workouts shorter than 45 minutes, water works just fine. For longer runs, research suggests consuming about a cup of sports drink every 15 to 20 minutes to fuel your muscles and aid in maintaining electrolyte levels. 
• Wear light colors and light material clothing.  Sometimes it even helps to run without a shirt if you are comfortable with that.
• Don't forget the sunscreen if you are going to be running during the day.
• Don't be afraid to take walk breaks.  If your body overheats, you can be in serious trouble.  Here are some signs to look for:
• Headache or intense heat buildup in the head.
• Confusion or lack of concentration.
• Loss of muscular control.
• Oversweating followed by clammy skin and cessation of sweating.
• Hot and cold flashes.
• Upset stomach, muscle cramps, vomiting, dizziness.
  You should be very sensitive to the warning signs of heat illness, which, if not properly resolved, can be fatal. If you feel any of these symptoms coming on, stop running, find shade, drink liquids and find a ride or walk home.
• Use your head.  If it is too hot outside, find an alternative or plan your run for a different day.
• The treadmill can be your friend!

I live in Florida, which I know isn't the hottest place in the US, but it's consistently hot and humid.  We get, like, 2 good running months a year.  I have quite a bit of experience running in the heat.  I used to try and push through it, and sometimes I still do, but a lot of times I turn to the treadmill.  I really like it for speed work, plus you can get your runs in any time of the day, it doesn't have to be a 5am or 10pm.

When I do run outside, I usually will wear a sports bra and shorts if I'm running with a group.  (I always wear a shirt when I run alone.)  And I only wear dry-fit clothing.  I make sure to bring water, even if I'm only running 3 miles...the heat is no joke.  Summer running is definintely more challenging than any time of the year, but if you're smart about it, you'll get through it and fall will be here before we know it...at least that's my hope!

What are your tactics for dealing with running in the heat?

Do you wear a belt with water, a camel pack, or carry a hand-held water bottle?

Do you turn to the treadmill in the summer?

Running Wednesday: Shoes

Welcome to the first edition of Running Wednesday!  Every week, I am going to write about a different topic that deals with running.  If you have suggested topics or questions, let me know and I will do my best to find out information for you.  I'm no running expert.  I've learned some things along the way, but do quite a bit of reading as well as talk to more experienced runners so I can improve.

Today, I'm going to be talking about shoes. Shoes are the most important purchase you'll make when it comes to running.  I would suggest going to your local running store to be fitted for shoes for two reasons.  One, you will have someone with knowledge of the shoes to help you find what you need and two, they will take them back, even after you've run in them if you aren't satisfied.  It's a little harder to do that when ordering shoes online.

Shoe Care
Once you've found your shoes, you should care for them properly.  Here are some tips from Runner's World on shoe care:

• Don't store shoes in extreme temperatures such as an unheated garage or a porch in the winter or in direct sunlight in the summer
• Only wear your shoes for running!  Don't wear them to the gym, or to play other sports....just save them for running.  Your running shoes will probably be more expensive than just any pair of athletic shoes that would work for the gym.
• Be sure to dry your shoes if they get wet.  Take the insoles out so the shoe can fully dry.  Whatever you do, don't put them in the dryer.

Signs It's Time for a New Shoe

As a general rule, I've always been told that shoes last between 300-500 miles.  Some will wear more quickly, others may last longer, but there are signs that you should look for that indicate you need new shoes:

• If your shoes look unbalanced when you  place them on a level surface, it's time to replace them.  If your shoes aren't balanced, it can cause injuries.
• If you stick your finger into the midsole and see it feels brittle or compressed...it's time for new shoes.
• If you are experiencing new pain or discomfort when you run, it may be time for a new pair of shoes.  After a while, they can't give you the support your body needs when running.

Having the right shoes in good condition is key to a good running experience.  And let's face it, they're not cheap, so let's help them last as long as they can!

Do you have any other tips to share?

What is your favorite shoe brand?