Our hearts break for those impacted by this summer’s heat-related deaths. We’re about to face another week of record-setting heat, so here are a few reminders about exercising safely in the heat. 1) Don’t push yourself. Cut back, turn around, skip the run. It’s OK to call it a day. Don’t try to keep up with others, don’t do “just one more.” Step away and run another day.
2) Buddy System. Run with a friend, especially when on trails or in a remote location. We make poor decisions when our brain overheats, so have someone with you that can help if things go wrong. Watch for slurred speech, dizziness, confusion, headaches, nausea, cramping, and behavioral changes. Note that cool, clammy skin or hot skin can both be signs of heat illness. 3) Consume Water, Sodium, Electrolytes. Being hydrated helps keep our core temperature and heart rate down, so be sure to stay hydrated by consuming 6-8 ounces of a hydrating beverage every 10 or 15 minutes in hot weather. Water is essential, but make sure you include sodium and electrolytes in your intake, such as Skratch or any of the popular sports drinks. For longer efforts, bring salty carb-based snacks such as gels, sports bars, pretzels, or crackers — pickle juice, dried seaweed, salt tablets, and even sushi have also been suggested. | 4) Get out early. Get the run done before the rising sun, or at least before it’s high in the sky. Look for morning shade. For trail running in Tucson, keep the mountains to the east, so run in the canyons or against the western flank of the Rincon, Catalina, or Tucson Mountains, if possible. If you want to run in the evening or nighttime after the sun goes down, remember to wear reflective clothing, let people know where you’re going, watch for predators, and keep an ear and eye out for snakes! 5) Modify workouts. Rather than fight the heat, use it as inspiration to try different activities such as swimming or running in the pool. Don’t have access to water? Ride a bike, or hit the gym for weights, elliptical, stairstepper, or the rowing machine. Don’t have a gym? Call around and see who offers free guest passes then head indoors for a few days. 6) Undertrain. All you need is 20-40 minutes of exercise to create a useful stress/adaptation response, so perhaps do a little bit less than you want to. Then do it again tomorrow. Continue to the end of time… 7) Don’t stress about pace. Performance degradation in heat is real, perhaps as much as 10% when the temps hitting triple digits. Slow down, don’t force yourself to run a certain pace. 8) If you must hit pace, go shorter. For example, if you’re training for a fall marathon or some other time-based goal, instead of doing 5 mile repeats at marathon pace, do 8-10 half-miles at marathon pace and get fluids in between bouts. |
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| No matter where you are, please be safe as the summer heat waves continue. |
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