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RUN4FOOD's Photo RUN4FOOD Posts: 1,416
7/2/12 6:41 P

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Thanks for all the information and ideas. Living in Houston sweltering and running go together. Whenever we run over 5 or 6 miles we have a water stop with Gatorade and usually with something salty as well. We haven't changed our thoughts about hydration. If anything as a group we over drink. We're fortunate to have volunteer doctors at the end of most of our runs and they have mentioned over hydration too much. We'll see if that changes.
Nancy the article and book information are appreciated.

Gary
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7/1/12 7:41 P

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I've never run more than 2 miles in this kind of heat, and woo-ee, it takes some getting used to! I made the mistake of agreeing to go for a run with my running group at 10am on Saturday. It was fine at first, but by 3 miles in I was dragging. There's a big hill that I first conquered last summer, and this was the first time since then that I had to walk at the top of it for 30 seconds before running again. I am all for the early morning runs in the summer!

The hydration issue is interesting. It's so hard to know what to do. For this run, I had a small drink before leaving, but then didn't have water til after the run (about 5 miles). I'm thinking of looking into a hydration belt -- but obviously will have to be mindful of relying on it too much.

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BERGBA7's Photo BERGBA7 Posts: 517
6/30/12 8:55 A

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Thanks Coach Nancy. I read the article - very interesting. I will need to get much more informed before I start running longer distances than an hour. I went out at 6am this morning and ran slower than usual but still finished 9km in an hour (usually I do 10km) feeling very well (hart rate only slightly higher than usual). I had one sip of water mid-run but think I actually would not have needed it. I was home before the temperature hit 80 so it was very nice.
SEABREEZE62, very good advice to monitor the hart rate. I did it during my run today and noticed that the hart went up faster than usual. I will keep an eye on it this summer. I love the idea with having a dip or a shower break... I will see if there is such a spot around here. I could maybe combine some swimming and running. This could be fun!
Thank you all!

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SEABREEZE64's Photo SEABREEZE64 Posts: 10,571
6/30/12 6:13 A

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Hi!

I live in Florida where it is usually 70-75 degrees and 90% humidity at 7:30 in the morning. This is when I tend to run.

STAYING COOL:

Clothes matter a lot in hot weather. I always wear a hat or a visor, although I've read that hats retain body heat. Be sure to choose loose-fitting wicking clothes.

DRINK:

It depends on the distance of your longer runs. For runs up to 90 minutes I stick with just water. If you are running much longer than 90 minutes you may need something else - gels etc.

HEART RATE MONITOR
This is essential for me when running in the heat. The core body temperature has such a difficult time cooling itself down that I more often than not run based on HEART RATE and not based on pace at all. I noticed my pace slows down considerably but I can complete my distance. For me, 75% of my max HR is 139 and if it beeps, I slow down. If you do not know your max HR, you can use one of the standard formulas and just set your beeper at no more than 80%.

True, I am covered in sweat!!!!

One more idea.....
When I run on this one path which is by the ocean, they have an outdoor shower for the beach goers. I will sometimes stand under this and let my hair get soaked. If you have access to a pool, you and run, take a 10 minute break, get in the pool, and then finish running.



Edited by: SEABREEZE64 at: 6/30/2012 (06:15)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




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ABSOLUTZER0's Photo ABSOLUTZER0 Posts: 4,661
6/29/12 5:39 P

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I've been doing a ton of reading about hydration lately. I must get this book and read it. Thanks for the recommendation, Nancy.

Inspiring the People,
Nicholas L. Norfolk

"A good day is when I get to run. A great day is when I inspire others to run!"

"I AM A RUNNER because I know that despite my best efforts, I will always want more from myself. I will always want to know my limits so that I can exceed them."

www.arkansasoutside.com/author/nicho
las-norfolk/

icedotathletes.com/author/nln
orfolk/


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6/29/12 5:04 P

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Hi Bergba,

Over-hydration has become such a problem that running sites, coachs and organizations are working hard to get the word out. There is so much mis-information regarding hydration and so much new research done that we need to educate runners to stay safe. One of my all-time favorite running experts Dr. Tim Noakes has written a well-researched book on the topic, titled, Waterlogged. I hope this helps!

Coach Nancy

www.biomechfit.com/2011/09/07
/dehydrat
ion-vs-overhydration


Edited by: SP_COACH_NANCY at: 6/29/2012 (17:05)
BERGBA7's Photo BERGBA7 Posts: 517
6/29/12 4:27 P

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Thank you ABSOLUTZER0, TIMOTHYNOHE, and SP_COACH_NANCY for your great help and insight. I will plan on going out as early in the morning as possible tomorrow for my long run, take some water and maybe some kind of sugar with me and listen to how I feel. My long runs are only bout an hour for the moment nothing extreme but long enough for me in this heat. I never heard of over hydration. Could you sent me the link to the article you are referring too if it is accessible to the public? I would be interested of better understanding it. Again thanks so much for taking the time to give me some advice. It is highly appreciated.
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SP_COACH_NANCY SparkPoints: (158,833)
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6/29/12 1:49 P

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Hi,

It takes about 14 days to acclimate to running in tje heat but that does not mean your pace will be what it would be when temps are much cooler.

While I do agree that staying hydrated is important there is a lot of new info on this topic-/ being thirsty does not mean you are dehydrated--it does mean that you need fluids but there is a BIGGERR danger in being over hydrated than you would be being dehydrated. There has been no documented deaths related to dehydration but the same cannot be said about over hydration. Think of your thirst like the fuel light in your car--just because the light comes on does not mean you are out of gas, but you will need to fuel up soon--same is true for thirst--don't try to compensate by over hydranting.

In the Road Rumners forum I linked to an excellent article on hydration-and what measures you can take to stay safe--the thread is titled ovehydration is a big issue

Long story short don't pre-hydrate--use thirst as a guide-- run during tje cooler hours of the day and in shaded area.

RUN SPARK SAFE!
Coach Nancy

Edited by: SP_COACH_NANCY at: 6/29/2012 (13:55)
TIMOTHYNOHE's Photo TIMOTHYNOHE Posts: 4,317
6/29/12 12:52 P

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Today my calendar said I should run 13+ miles. So I set my alarm clock for 4:30 and had my sorry tired behind out the door by 5:15.

I picked a course that would run laps around town. Each lap was between 3.25 and 3.75 miles. I have them measured and memorized from Google Maps. Each lap brings me past my front door and there I have a water station set up. Water, fruit, gels, clif bars.

Before I was finished the first block, I decided to set a slow steady pace: about an 11:00 mile.

After mile four I decided to set a time limit of 2 hours regardless of the miles. The temperature was already about 80. It said so on the thermometer I set out at my water station.

By mile 5 the sun broke through the clouds. Around mile 6 my ears were sweating so badly that my earphone would not stay in. My eyes were stinging from the sweat. My pace had slowed to about 11:30/ mile.

The house was coming into view. The sun was already blazing and I was huffing and puffing and wheezing a little.

And I had to pee.

It was decision time. When I reached the house, I had finished only two laps, 7.3 miles. I had only run for 84 minutes. I still owed me 36 minutes or six miles. The thermometer said it was 84 at 6:40 AM.

And I had to pee.

So I pulled the plug. I knew that once I went into the house to use the bathroom, I was done. The air conditioning was on and it felt soooo good.

And the point is ...

Be flexible. Make a plan but listen to your body. An hour after I bagged it, the thermometer read 89. It was a smart move to stop running. I call this fun, but collapsing from the heat is not fun.

Start by doing what is necessary, then do what is possible and suddenly you will be doing the impossible -- St Francis of Assisi

Rock 'n' Roll Dublin Half Marathon, Dublin, Ireland, 8/5/2013
ie.competitor.com/dublin/


ABSOLUTZER0's Photo ABSOLUTZER0 Posts: 4,661
6/29/12 12:27 P

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It's really hot right now almost everywhere. This is when it's really important to listen to your body if you go out in the heat. You'll get warning signs, so listen. You are going to want to scale back your pace. The heat is not to be played with. Save your PR for a race with better conditions.

Staying hydrated is very important. Increasing your water intake is a good idea. Don't wait until you are thirsty to drink because it may be too late. You can do a sweat test to see how much water you are losing on your runs. This will help you adjust your intake. In addition to water I use Nuun, which gives me electrolytes. It works for me, but you want to find out what works for you.

Your best bet is probably the morning. It can be just as hot in the evening. I recommend a hat and/or sunglasses. If you wear a hat, pouring water on your head and putting the hat back on will help keep you cool. Don't forget sunscreen! The sun is going to be pounding on you and it'll suck the energy right out of you. When you can take advantage of shaded areas.

Pay attention to how your body is responding. Some people start to swell or get ready. I use S-caps sometimes because one can consume too much water. Depending on how long you're out it would be a good idea to take some water with you. There are handhelds, belts, and hydration packs out there that you can look into.

I hope this helps. I do apologize for it being long. Be careful out there.

Inspiring the People,
Nicholas L. Norfolk

"A good day is when I get to run. A great day is when I inspire others to run!"

"I AM A RUNNER because I know that despite my best efforts, I will always want more from myself. I will always want to know my limits so that I can exceed them."

www.arkansasoutside.com/author/nicho
las-norfolk/

icedotathletes.com/author/nln
orfolk/


BERGBA7's Photo BERGBA7 Posts: 517
6/29/12 12:11 P

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Hello,

I am still quite new to running. Have been running for a little longer than a year and am planing an racing an 11km in September. I don't have access to a gym and am wondering if anybody could give me some advice on how to cope with the heat. I am not used to running when the weather is so hot. What do you do to stay cool? When do you run? Is it better to go early in the morning or late at night? What do you drink? Is water enough? Thank you for your advice.
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