Running In The Sun: Benefits For Your Body

You may be running inside during the hot summer months to avoid running in the sun. Of course, there are some dangers associated with running in the sun, especially because people can quickly get burned and get blistered skin.



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Heat Exhaustion Signs

You’ll know you’re suffering from heat exhaustion if you experience heavy sweating, moist skin with goosebumps, faintness, dizziness, fatigue, a weak or rapid pulse, muscle cramps, nausea, and a headache. If it becomes serious, you can suffer from a heat stroke (when your body temp reaches over 104F), in which case medical attention is necessary to prevent damage to your brain and other vital organs. If you’re experiencing these symptoms, get out of the heat and cool yourself off as quickly as possible by drinking cold water and taking a cool shower. If you don’t feel better after 30 minutes, see a doctor immediately.

 

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Cooling Your Neck

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.

 

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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.

 

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.

Summer Fact

It should be mentioned that over-hydration is also a risk. Hyponatremia (low blood sodium) occurs when an athlete over-dilutes the sodium in their bloodstream. Salt tablets and electrolyte-heavy sports drinks help prevent this. Keep in mind that while hyponatremia is real, it is much less of a risk in hot weather than dehydration.

Summer Fact

Acclimation, general fitness, and hydration are the best ways to prepare for and complete a hot weather event. If you feel sick, stop to find water and shade. Be safe out there. Finishing slow is better than not finishing at all.

Summer Fact

Hydration should not only happen during an event. Pre-race hydration is equally important. While you do not want to be sloshing your way toward to start line, you should be drinking a slightly higher than normal volume of water for a few days prior to your race. I also have enjoyed a higher performance level in madrid's dry heat from downing 2 liters of water between 2-3 hours before my run.

Summer Fact

Many athletes remark that they sometimes don’t urinate for hours after a race. This is a sign that they are under-hydrating. And when you do pee, it should be lemonade-colored, not apple juice.

 

 

 

 

 

 

 

 

Hot Tuesday

Got nearly 16k done today in extreme temps. I drank a ton of water before my morning class (two bathroom stops before home) then was out the door as soon as I got home. I made it onto the roads at 10.30am. I ran 5.30 pace and was a waterfall. Soaked completely. But, beyond the slight euphoria from lack of good sleep, I made a decent run. I feel strong 5 hours later. I am tired but not ready to pass out. Gf will be happy there. Let's hit some burgers, baby! So I guess I can say I am a step closer to being acclimated to Madrid summer. ...even though we both know it's not even HOT yet. Oh god, I need a serious strategy for August. Right now, it's all about surviving June.

Thanks for listening. If you're in Madrid, let's run!

Have a wonderful day!

Robert

 

Summer Fact

The other side of humidity is a very dry environment. Simply inhaling requires fluid, so even when you aren’t sweating, you should still be aware of the water exchange occurring inside your body.

While sleeping in the brutal California desert, your body processes about a pint of water an hour. The environment is so dry that every breath goes in dry but comes out wet. So after eight hours of sleep, you will have used a gallon of water. A dry climate is just as serious as a humid one.

 

Madrid may not be as extreme. But you still have to deal with the dry heat here. Consider it when you're going out on a run, if your a long time resident or passing thru traveller.

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.

Passive Acclimation

Just like you wouldn’t start a running program by running 20 miles, you shouldn’t panic-start an acclimation program by cutting holes in a trash bag and throwing it on over your sweatshirt. Build slowly.

 

• Passive Acclimation

 

Wear darker, heat-trapping clothing. Roll up the windows in your car and turn on the heater. Don’t use the air conditioning. Again, these should be eased into.

Summer Essentials

Water - Don’t leave your water at home on your long runs. Water fountains can be hard to come by. There are tons of great companies that make belts, handhelds and backpacks that can hold all your water needs.

Gels - Make sure you fuel properly.

 

Camera - It isn't imperative that you share your exploits with the world but it's fun. And motivating. Invest in a carrying case as well to avoid a broken camera. Show people what you see. Remember to have fun with your photos. It will also help slow you down on those recovery runs.

 

Shorts - All your winter work comes out now. Show off the legs you worked so hard for.

 

Friends - You’ll want to have a large number of running buddies that you can invite on your escapades. There's several group runs that can be lots of fun.

 

Post-Run - Fire up the grill, make some drinks, slip on your flip-flops, and enjoy the summer.

 

Lawn/Patio Chair - Strategically placed in the sunshine (or shade if you prefer), this can really help you unwind on your deck after a good run. Pull out a good book about running too keep you inspired.

Summer Fact

A calorie is a measure of heat energy. Exercise causes you to burn calories. Burning calories creates heat. As you burn calories, your body heats up. In order to counteract that, you sweat. The more calories you need to burn, the more your body needs to cool off by sweating.

 

The more you sweat, the more you need to drink to replace all those lost fluids. Bigger bodies, even healthy bigger bodies, burn more calories than smaller ones. Bigger bodies create more heat, which means they need to be better at tracking and controlling their water intake.

 

All of this means, you need to drink water. Bigger runners, like yours truly, need to drink a lot of water.

 

Summer Fact

General fitness will contribute to how well your body does in the heat.

If you are out running and you feel tired and need to stop, do not hang your head. The hottest air will be radiating closest to that thick, black tarmac. Putting your head near it will only make you feel worse. You need to stand up, walk, find some shade and, if possible, some liquid.

 

But remember train too much in the heat and your performance will suffer because you will exhaust too quickly to get the cardiovascular benefits. General fitness as well as getting your resting and active heart rate down, will contribute to your body’s ability to withstand and adapt to higher temperatures. A higher heart rate means that your body is burning more calories, and that creates heat.

Summer Fact

Wear the Right Fabrics

 

In the heat of summer, wearing the wrong type of clothing can add to your misery. Trust me. Even with the correct fabric, you can still have a tough time. So wear the least amount of clothing you’re comfortable with, and try to keep it somewhat loose-fitting. I try for loose light colors. Avoid cotton at all costs and any other absorbent materials, as they will just hold in moisture, fail to keep you cool, and cause painful chafing. See bloody nipples entry for how even with correct material it can be difficult. I can't imagine cotton.

 

Stick with light, moisture-wicking tech fabrics from head to toe, which pull moisture away from your body and dry quickly. Don’t forget to look for your summer socks (double lined socks) in these materials as well, to prevent blisters.

 

Summer Fact

Your watchword is: Planning.

Planning is one of the most important things to do this summer. When you're going out on a run, you need to consider the temp, the course, your gear, hydration, shade, etc. It is in your best interest to spend a few minutes every day thinking through not only your course, but HOW you plan to accomplish your run.

For example, living in dry and hot Madrid, I need to always consider water and shade. I am acutely aware of the time of day for my run. Too hot, run needs to be short. Where are the fountains? Is there tree and building shade? Do I wear loose and light colors? Double lined socks?

In bed or on the metro or in a cafe (as I am now), give yourself a few minutes to plan out your daily run. You'll be happy you did.

Hydration

Hydration is of importance during hot runs, and it’s especially tricky for those in dry climates, like Madrid. When the temperature climbs and the air is dry, sweat evaporates so easily that you can easily dehydrate before you start feeling thirsty. Dehydration can lead to dizziness, cramps, fatigue, and heat stroke.

 

The necessary amount of fluid replacement is different for everyone, but as a starting point you should make sure you are well hydrated before your run. A rule of thumb is to drink about 15 to 20 oz. of water two hours before your run, and then 8 to 10 oz. more about 15 minutes before you head out.

 

Monday Hot Flashes

So the new heat spike, which really is the summer coming on, has disrupted my training schedule. At least until I get acclimated to it. I know I need to be patient and take my own advice (most of it already blogged here). But it is really hard. I feel like a doctor in the hospital. I always wondered what that would be like, as I remember my mother complaining about docs as patients.

So I had to forgo a morning run because I had an 8am class and didn't get enough sleep to juggle a 5am run and classes. So I sit in a cafe between classes, which still is not enough time to go for a run, and wait it out. I've got 2 hours in the north of the city and will be back to the centre around 5ish. And I hope some cooler weather.

I know that Madrid really doesn't cool down until well after 8pm, but I really can't wait at long to go for my run.

So I have to shorten my run, due to heat, and run directly after work. I will have a crappy time, which aggravates me. Though I know I should be positive. And look to getting used to the weather. In two weeks, I will be better able to run my usual hour plus runs in the 30s. Then look down the road at some high 30s which will be a test.

I just need to be patient. As a man who can run for nearly five hours straight, I SHOULD know a lot about patience. Shouldn't I?