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How to survive running in the heat

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sir digby
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How to survive running in the heat Empty How to survive running in the heat

Post  Diego Mon Jul 18, 2011 5:04 pm

There's no evading the heat and humidity this time of year, but here's a few helpful hints.

The #1 way to have a good run is drinking a icy slurry to lower the core temp before you leave the door. 16 ounces of a slushy/slurpee kind of mixture just before the run can increase running time to exhaustion by 20 minutes.

Ice under the hat. That helps you survive 30-40 minutes. I have used that for a 10k and it worked well.

Please note that cool fluids before a run make no difference in run time to exhaustion.

Maintain hydration all day to keep insidious dehydration from affecting your runs later in the week.

Heat Acclimatization occurs very quickly-- 7 to 10 days and running becomes increasingly less difficult after that period. So be patient.

Others?
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Post  Dave-O Mon Jul 18, 2011 5:21 pm

Just accept before the run that your pace will be drastically slower.
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Post  ounce Mon Jul 18, 2011 5:47 pm

And it's a great way to lose weight, when you weigh yourself right afterwards!

You'll learn that it takes an extra day for your shoes to dry after you're squishing through the final miles.

I'm sure Ken can give some fond memories of last year's summer running.
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Post  John Kilpatrick Mon Jul 18, 2011 5:52 pm

+1 on pace being slower. Always run with more water than you'll think you'll need (a few of us have had bad experiences there). More gatorade type stuff when it's warm out helps. Don't be afraid of it - it does get easier with time... Just take it easy - heart rate will be higher than usual, but that is normal.

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Post  JohnP Mon Jul 18, 2011 6:03 pm

Bring cash to replenish fluids from a gas station or store during a long run.

Don't even bother trying to complete a fast run or tempo or intervals during this kind of heat.
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Post  mul21 Mon Jul 18, 2011 6:13 pm

Become intimately familiar with your friendly neighborhood treadmill. No way I'm going to even attempt a 10 miler with 5 @ tempo in this crap.
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Post  Dave-O Mon Jul 18, 2011 8:12 pm

It won't help during your run, but goddamn the post-run fresh smoothie is great in the summer!
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Post  Jerry Mon Jul 18, 2011 9:21 pm

Whiners. I run 11 miles last week and don't see any problem. lol!
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Post  Schuey Mon Jul 18, 2011 9:40 pm

Outside of what others have said about keeping hydrated and slowing down at times. I feel that the key for me is more mental. I'm able to survive running in the heat by preparing myself mentally and putting myself in the right frame of mind. Yes I know all the other stuff is more important but for me once I accept the fact that it is going to be what it is going to be I find myself relaxing and going with the flow and letting the run be what it is going to be.

Also when I run on the lakefront path I will play the game of focusing on running to my next aid station whether be a water fountain or a beach house were I can stand under the cold showers and cool myself off. Taking the runs in small chunks.
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Post  Mark B Tue Jul 19, 2011 12:23 am

Avoid running in direct sunlight, which adds a whole different level of misery to hot weather and heats the body directly.

Try to time your run for early morning or near twilight when the sun isn't beating down on you. Sometimes, if there are trees where you live, you can start out a half hour before sunset and take advantage of the shade of the trees before the sun goes down.
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Post  Pete B Tue Jul 19, 2011 7:50 am

I'm in day one of the dreaded dread-mill.

$45 for 45 days of health club membership was a no-brainer, especially when it is 80 degrees and 97% relative humidity at 5:20 in the morning. Heat index is going up to 107 degrees today - and every day the rest of the week.
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Post  Michele "1L" Keane Tue Jul 19, 2011 7:50 am

Get up early. Can't believe I ran before 6 am this morning - this is Western NY state, not Georgia.
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Post  Nick Morris Tue Jul 19, 2011 8:02 am

Slow down, drink lots of fluids, and get up early...
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Post  Randy E Tue Jul 19, 2011 10:41 am

Take electrolyte tablets like Meta Salt. One must maintain electrolyte balances. Don't drink too much water or you may rinse out to many electrolytes.

And remember: HUMIDITY ADDS FLUIDITY.
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Post  Michael Mitchell Tue Jul 19, 2011 10:45 am

For me, Powerade..not too much, but 20 oz and a GU before the run. Take swigs of Powerade at the 20 and 40 minute mark of the run and then follow with 20 oz after.
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Post  Kenny B. Tue Jul 19, 2011 10:57 am

I don't do anything magical:


  • (eight)16 oz bottles of water (128 oz per day)
  • 8-16 oz overnight
  • Before run 8 oz of water or cytomax if going long or hard
  • 20 oz of water for every 9 or so miles
  • Gu every 5.5 miles when going long
  • 6 oz Gatorade on long runs over 16 at miles 13 and 17
  • add salt to my meals the night before any long runs
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Post  Kevin L Tue Jul 19, 2011 9:26 pm

I actually choose to train in the heat voluntarily. As long as I'm safe (being hydrated and replenishing my electrolytes), I prefer to run in extreme weather. It feels so much easier when I actually race in cool weather. But again, maybe I'm just a masochist. Well, aren't we all in a way?
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Post  Julie Tue Jul 19, 2011 9:28 pm

Michele "1L" Keane wrote:Get up early. Can't believe I ran before 6 am this morning - this is Western NY state, not Georgia.

4:45 a.m. here. But it beats getting out there in the sun.

Drink lots, it'll be slower and harder and it doesn't last forever. Soon we'll be complaining about the ice and snow.
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Post  Schuey Tue Jul 19, 2011 9:49 pm

Kevin L wrote:I actually choose to train in the heat voluntarily. As long as I'm safe (being hydrated and replenishing my electrolytes), I prefer to run in extreme weather. It feels so much easier when I actually race in cool weather. But again, maybe I'm just a masochist. Well, aren't we all in a way?

Kevin could not agree with you more on your above statement. And if it isn't cool for that fall race well at least then I know that I'm ready and will be able to handle the heat on race day.
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Post  Mrs. Schuey Tue Jul 19, 2011 10:15 pm

Julie wrote:Drink lots, it'll be slower and harder and it doesn't last forever. Soon we'll be complaining about the ice and snow.

Oy, don't remind me! I've told people repeatedly around here, that while it's really hot out, I'll take this over the ice and snow ANY DAY! I hate that crap and it seems to last longer! Sad How 'bout this for a reminder as to the crap snow and ice:

How to survive running in the heat Img0279hv

How to survive running in the heat Img0262e

How to survive running in the heat Img0270oo

How to survive running in the heat Img0273e

Yeah, I'll take the heat, thank you very much! Razz


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Post  ChasMcG Wed Jul 20, 2011 1:06 am

Okay I'm with Lisa on this one. UNLESS I have my board and then I'm skipping a run and hitting the powder.

But for a run....yeah give me some heat and sun. Hell I'll even take the humidity. Okay...let's not get crazy! F that humidity!
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Post  Mrs. Schuey Wed Jul 20, 2011 1:44 pm

ChasMcG wrote:Okay I'm with Lisa on this one. UNLESS I have my board and then I'm skipping a run and hitting the powder.

But for a run....yeah give me some heat and sun. Hell I'll even take the humidity. Okay...let's not get crazy! F that humidity!

Speaking of heat and humidity, check out the forecast for Chicago today. The Dew point is sitting at a nice, cozy, 75 degrees, too.

3 pm
96° F
Real Feel
109° F
Humidity
52%

4 pm
96° F
Real Feel
109° F

5 pm
96° F
Real Feel
109° F

5:15 pm
96° F
Real Feel
110° F

6 pm
96° F
Real Feel
109° F

7 pm
94°F
Real Feel
108°F

Sweaty Sweaty Sweaty Sweaty Sweaty Sweaty Sweaty


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Post  mountandog Wed Jul 20, 2011 2:04 pm

Lordy, Lordy, Lisa -- this is headed my way tomorrow. Yuck.
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Post  Michele "1L" Keane Wed Jul 20, 2011 2:24 pm

We actually have a heat advisory here in western NY state. First time that I have ever seen that, in all my years here.
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Post  Julie Wed Jul 20, 2011 2:30 pm

I think this is our 11th day straight in a heat advisory but it's supposed to lift. 111 this afternoon heat index. It is really wearing me out, too.

Thanks for the pics, I am so glad we didn't have your winter last yr. You got a lot of snow!!
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