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Here are a few quick tips to help you manage the heat while running this summer! - create looped courses where you can set up a re-rill or cooling station out of your car. Pack a cooler of ice, additional water and electrolytes so you can replenish after each lap. - stash water 5-7km into your run and plan an out and back or a route that finishes on the last 5-7km stretch so you know you have water/electrolytes waiting. - start your run slower than you normally do. If you're feeling good halfway through, it's okay to speed up a little bit. - avoid running at the hottest part of the day, which is typically between 10am and 4pm. - try to pick routes with more shade or that start at higher elevations. - wear apparel that is light in color and a hat or visor. - protect your eyes and run in sunglasses if possible. - wear 30 SPF or higher sunscreen. - be patient. It often takes up to 14 days to fully acclimatize. HYDRATION Top off your fluid stores with 16 ounces of sports drink an hour before you head out. Then toss down five to eight ounces of sports drink about every 20 minutes. Sports drinks beat water because they contain electrolytes, which increase your water-absorption rate, replace the electrolytes you lose in sweat, and taste good, making it easy to drink more. How to Prevent Heat-Related Illnesses
Heat Cramps Cause: Dehydration leads to an electrolyte imbalance Symptoms: Severe abdominal or large-muscle cramps Treatment: Restore salt balance with foods or drinks that contain sodium Prevention: Don’t run hard in the heat till acclimatized, and stay well hydrated with sports drink Heat Fainting Cause: Often brought on by a sudden stop that interrupts bloodflow from the legs to the brain Symptoms: Fainting Treatment: After the fall, elevate legs and pelvis to help restore bloodflow to the brain Prevention: Cool down gradually after a workout with at least five minutes of easy jogging and walking Heat Exhaustion Cause: Dehydration leads to an electrolyte imbalance Symptoms: Core body temperature of 102° to 104°F, headache, fatigue, profuse sweating, nausea, clammy skin Treatment: Rest and apply a cold pack on head/neck; also restore salt balance with foods and drinks with sodium Prevention: Don’t run hard in the heat till acclimatized, and stay well hydrated with sports drink Hyponatremia Cause: Excessive water intake dilutes blood-sodium levels; usually occurs after running for four or more hours Symptoms: Headache, disorientation, muscle twitching Treatment: Emergency medical treatment is necessary; hydration in any form can be fatal Prevention: When running, don’t drink more than about 32 ounces per hour; choose sports drink over water The following are videos from our performance collection this year. You can find videos on mobility, strength, flexibility and more!
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