Running in the heat can be just as challenging for some runners as running in
cold weather. In fact some runners may find running in the heat to be
significantly more challenging than running in the cold. This is because running
in the heat can cause a number of different problems including overheating,
dehydration, loss of salt and even sunburn. However, despite these potential
problems, many runners often find themselves in a position where running in the
heat is their only option. Most locations have at least some periods in which
the weather will be warmer than ideal for running. Most runners do not want to
curtail their running during these times so they simply make a few modifications
to ensure they are safe in the warm weather. This article will provide some
useful tips for runners who wish to run in warm weather.
Proper hydration before, during and after a run is critical in warm weather.
Runners can lose a great deal of water through sweat in warm weather and failure
to properly replace these fluid levels can lead to dehydration. Runners are
advised to drink water or replacement drinks before their run and to also drink
periodically throughout the run. There are a number of hydration packs available
which make carrying your own water on runs quite easy and comfortable. Runners
should plan on taking a few small sips of water or replacement drink every 15
minutes or so as opposed to waiting until they feel thirsty to take a drink.
This is because once the runner begins to feel thirsty; they have already
started to become dehydrated. After a run, the runner should weigh himself and
drink 16 ounces of water or replacement drink for each pound he lost during the
course of the run.
Runners are also advised to consider using sports replacement drinks instead of
water when running in warm weather. This can help to prevent hyponetrimia which
can develop when the runner drinks too much water and the blood becomes diluted.
Runners lose a great deal of salt through sweat and not replacing this salt can
be damaging to the runner. For example marathon runners who only drink water
during the race put themselves at risk because they are not replacing the salt
that the body needs. However, drinking sports replacement drinks which contain
electrolytes can help the body to avoid becoming depleted of sodium.
Dressing comfortably is also important for runners who continue to run even when
it is very warm out. The clothing worn by runners in warm conditions should be
lightly colored and should be constructed of fabrics which are both lightweight
and breathable. This will help to keep the runner cooler. Investing in clothing
constructed of fabrics that wick moisture away from the skin can also help to
keep the runner more comfortable in warm weather.
Exposure to the sun is also usually a concern when running in warm weather.
Wearing a lightweight, breathable hat can help to keep the sun off the face
without causing the running to overheat. Runners should also consider wearing
sunscreen to protect the skin in warm weather. There are several brands of
sunscreen available which are designed specifically for use by runners and other
athletes. These sunscreens are less likely to drip into the eyes and cause
stinging or burning than other types of sunscreen.
The video clip above is from my DVD about running stetches and other running related information. Click on the DVD case below to find out more.