Be smart and cautious when running in the summer heat.
By Tim Necker
With the unrelenting Houston summer in full swing, it is time to take precautions against the heat and the sun while on the road. Running in the Houston summer can be dangerous, so you have to be cautious and smart about how you do it. There are typically three dangers of exercising in the heat:
By Tim Necker
With the unrelenting Houston summer in full swing, it is time to take precautions against the heat and the sun while on the road. Running in the Houston summer can be dangerous, so you have to be cautious and smart about how you do it. There are typically three dangers of exercising in the heat:
Heat Cramps. The symptoms are painful spasms in the legs or abdomen due to over-exertion.
These kinds of cramps are caused by loss of fluid in the body, and/or by loss
of sodium and potassium. If you have heat cramps, apply pressure to the muscle
and/or lengthen the tight muscle to make it relax. And of course, replenish
your fluids as quickly as possible. 
Heat Exhaustion. This typically occurs when people exercise heavily in a hot, humid
environment, resulting in a heavy loss of fluids through sweating. Symptoms
include heavy sweating, weakness, cold, pale and clammy skin and weak pulse.
Fainting and vomiting are possible.
If you recognize these symptoms in your training partner, have the person lie
down in a cool place, loosen clothing and apply cool, wet cloths. Fan or move
the person to an air-conditioned place. Have him/her take sips of water and
take them to a doctor if needed.
Heat Stroke. Also known as “sun stroke.” This is a medical emergency during which the body’s temperature control system, which produces sweating to cool the body, stops
working.
Symptoms include a high body temperature (106 degrees or higher), hot, dry skin,
rapid, strong pulse and possible unconsciousness. The individual will likely
not sweat. You will need to call 911 immediately. In the meantime, cool the
body as quickly as possible. Do not give fluids.
Now, let’s look at ways to avoid these dangers. Obviously, the best way to avoid the heat
is to train indoors. If you’re not a heat person, treadmill running is the way to go, but most of us are not
wired for that. Sure, we’ll do the occasional treadmill run on bad weather days or hill training days,
but that’s about it. One of the reasons we run is because we love the outdoors.
The second best way to avoid the heat is to run before the sun rises or after it
sets. Then again, some of us are not early morning people or don’t have the time in the evening to run. So, at some point, we must run while the
sun is shining.
The best way I have learned to run in the heat is to carry fluids (water or
sports drinks) while I run. I cannot emphasize enough the importance of
hydration. Hydrate while running and throughout the day. My rule of thumb is to
drink your 64 ounces of water (which is a daily minimum) plus an ounce for
every minute that you run that day. If you’re running for an hour or more, I suggest drinking at least a quart an hour.
Clothing is also important. Gone are the days of cotton hats, shirts, shorts and
socks. Materials like Cool-max, Dri-fit, Dry-line, etc. dominate the material
make-up of exercise clothes now. Cotton absorbs sweat and keeps it on the
shirt, thus not giving you a cooling effect. The quick-drying materials of
today take the sweat away from your skin and let it evaporate. Some materials
are now SPF rated for sun protection.
While we’re on the subject of sun protection, always wear sunscreen. An SPF rating of 40
or more is recommended. And always buy the sweat-proof cream or spray.
If you have to run in the heat, you can’t expect your runs to be fast and furious. Slow down and take your time. Save
your speed training workouts for the cooler times of the day. Gradually add
time to your runs to get accustomed to the heat.
Begin with runs of 20 to 30 minutes or three or four miles and gradually
increase them by five to 10 minutes or a half-mile a week. If you feel you’re not ready to increase the next week, just keep it at the same duration until
you feel you’re ready to move to that longer run.
Tim Neckar is a Houston personal running coach, who has finished most of the
toughest footraces in the world. Visit his website at www.Runnerone.com.