Cool your neck. As any runner who has dumped water on the back of their neck during a hot run can keeping your neck cold and help you feel cooler. Try a cooling trick from competitors in the Badwater Ultramarathon. Lay a bandana out flat and place a row of ice cubes from one corner of the bandana to another. Then roll it up and tie it around your neck.
Showing posts with label Humidity. Show all posts
Showing posts with label Humidity. Show all posts
13 July 2012
Posted with Blogsy
14 June 2012
Hot Plan
Here's the plan...
1. Plan ahead. - Do your runs in the early morning or evening, not at peak sun hours. Take advantage of the extra daylight.
2. Invest in climate-controlled clothing. - Wear light clothing and sports shirts that repel moisture.
3. Monitor your water intake. - Drink at least 8 oz. of water every one to two hours on your run. Wear a hydration pack or fuel belt that allows you to carry water. Plan your routes around water fountains or stores where you can refill your water mid-run.
4. Replenish electrolytes. - It is common to sweat more during hot runs and therefore lose more electrolytes. In addition to replenishing water, make sure to get your electrolytes. You can, for example, try a mix of half Gatorade and half water.
5. Acclimate yourself. - As the hot weather approaches, take caution with your runs. Work yourself up to long runs as you get used to the heat.
6. Be smart. - Make sure to look out for heat advisories and warnings. Rearrange your training schedule if the day is unusually hot or humid. Check the weather early in the week and adjust your runs accordingly.
7. Map out a new route. - Take the time to look for a shady trail instead of running in direct sunlight.
8. Block the sun. - Make sure to liberally apply sunscreen and wear a hat or visor. This will block the sun from hitting your face directly. And don't forget to wear sunglasses.
1. Plan ahead. - Do your runs in the early morning or evening, not at peak sun hours. Take advantage of the extra daylight.
2. Invest in climate-controlled clothing. - Wear light clothing and sports shirts that repel moisture.
3. Monitor your water intake. - Drink at least 8 oz. of water every one to two hours on your run. Wear a hydration pack or fuel belt that allows you to carry water. Plan your routes around water fountains or stores where you can refill your water mid-run.
4. Replenish electrolytes. - It is common to sweat more during hot runs and therefore lose more electrolytes. In addition to replenishing water, make sure to get your electrolytes. You can, for example, try a mix of half Gatorade and half water.
5. Acclimate yourself. - As the hot weather approaches, take caution with your runs. Work yourself up to long runs as you get used to the heat.
6. Be smart. - Make sure to look out for heat advisories and warnings. Rearrange your training schedule if the day is unusually hot or humid. Check the weather early in the week and adjust your runs accordingly.
7. Map out a new route. - Take the time to look for a shady trail instead of running in direct sunlight.
8. Block the sun. - Make sure to liberally apply sunscreen and wear a hat or visor. This will block the sun from hitting your face directly. And don't forget to wear sunglasses.
12 June 2012
Summer Fact
When training for a hot-weather race, one of the first things you must do is drink lots. Even mild dehydration will cause your muscles to cramp up. The blood flowing through your muscles carry liquid to help them stay strong. When you run out of water, your muscles will begin to seize in protest.
Cramps will not only affect the target muscle groups, but they can also hit your stomach, causing gastrointestinal distress. Performance will continue to be compromised as you dry out. Headaches, disorientation, and irritability follow.
Cramps will not only affect the target muscle groups, but they can also hit your stomach, causing gastrointestinal distress. Performance will continue to be compromised as you dry out. Headaches, disorientation, and irritability follow.
04 June 2012
Summer Fact
Humidity will also impact your hydration. This is something I noticed immediately when I was recently in Lisbon, Portugal. The humidity was high, and it made it more difficult, than the dry heat in Madrid, to easily get a workout in the day. You need to remember that the humidity is sucking the liquid right out of your skin, and that needs replenishing. And it needs to be watched, especially if you are not a costumed to it.
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