Our first comment on our blog had to do with running in the heat. These Summer Texas days can get up into the triple digits. It can be very hard on your body if you are not careful. Here are some hints to deal with the heat:
1. Avoid It!
* If at all possible, run in the morning. It is worth waking up early to run at a “safe” time.
2. Start Slow
* If the afternoon or night are your only options, ease into it. Don’t make your first 5-miler be when it’s 100 degrees. It takes 10 to 14 days for your body to acclimate to the heat.
3. Water Works
* It may seem elementary, but, if you are going to tackle the Texas heat you must stay hydrated. Every pound that you lose on a run means that you sweated away 16 ounces of fluid. If you lose more than 2% of your body weight during your workout, then you are not drinking enough.
Recognize the Hot Spots!
1. Heat Cramps:
Warning Signs – spasms in the abdomen or extremities
Treatment - stop activity and slowly drink sports drink and/or water
2. Heat Exhaustion:
Warning Signs – heavy sweating, paleness, cramps, dizziness, headache and nausea
Treatment – call physician, cool beverages, cool shower
3. Heat Stroke:
Warning Signs – increased heartrate, confusion, anxiety, loss of consciousness, high core temperature
Treatment – immediate medical attention, cool the skin
Just remember, if you’re not training for a race that will be in the hot weather, there’s no need to push it. Run in the morning and stay hydrated!
Happy Running!
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