H&FSM Poll
Event Forecast
| Sat Feb 04 Dirty Dozen & Super 6 Mountain Bike Race |
| Sat Feb 04 Puddle for the Ducks |
| Sun Feb 05 Eye on Third Ward |
| Recreation |
HEATING UPFOLLOW PRECAUTIONS WHILE RUNNING THIS SUMMER 
Oh, those lazy, hazy, crazy days of summer. The perfect time for a race, you say? If you seriously plan on taking that notion and turning it into reality you need to consider these recommendations in order to finish a safe and productive summer running event. Since most races offered during the summer months are of short distance – between 5K and five miles – your training runs need not be long in duration or many in number. Doubling the race’s distance will suffice for the longest run of your training program. This will ensure that you have more than adequate stamina to complete your event successfully. Other than those longer effort buildups on one weekend day, most of your other two, three or four runs (your choice) can be fast-paced to improve speed or used as recovery to recuperate from harder, shorter interval or fartlek (speed play) training done during the week.You will need to prepare for the heat and humidity of a Texas summer. As you have probably heard numerous times before, it is important to hydrate before, during and after running in the hot and humid summer environment. But I have noticed many runners not heeding this advice. Not only can failure to comply with this obvious precaution possibly kill you, but even if it doesn’t, it can seriously impair your training and racing performance. Hot, stressed muscles release water as a by-product of fuel utilization and heat dissipation; therefore they need fluid replacement to aid these systems of combustion and regulation. Ignoring these processes will certainly cause problems, as exertion during running continues to increasingly tax your systems. Additionally, you need time to acclimatize to hot weather running. Slowly let your body adapt to hotter temperatures, especially if your race will take you into escalating late morning temperatures. The best times to run are before the sun rises or after it sets because temperatures escalate with increasing sunshine. But you should do some of your running later in the morning during training. This will allow you to avoid fading with any increased temperatures you experience during your event, especially if you are a more leisurely (a.k.a. slower) runner (as I categorize myself). Also, if you are particularly sensitive to air quality standards you will find that the ozone levels are also the lowest in the early morning hours. Warming up prior to running is generally not as great an issue in warmer weather as it is in colder temperatures since passive warm-up (just getting ready to run) is enhanced by the surrounding climate. However, cooling down should be emphasized. Walk easily after you finish your run to keep blood from pooling in the extremities, and drink copiously to re-hydrate. A sports beverage can replenish lost electrolytes, especially sodium, to your system. Gently stretch to make the muscles feel better, and get enough rest to recuperate. Consume a diet that is heart healthy–what’s good for the heart and brain is also good for the muscles– and the results will be noticeable. Remember that summer heat and its consequences can be an added, underaddressed stress to your training. Create a personalized running plan, using the aforementioned recommendations, that targets your specific race goal and takes into consideration your unique talents, abilities and fitness level. A standardized “one-size-fits-all” training program may not necessarily be the training program for you. Be flexible and gentle with yourself and allow adequate time to train, adapt to training and develop. Apply exercise overload gradually, do not neglect the adjunct support practices, recover adequately and reap the rewards of improved performance, safe racing and a great finish. Remember to smile, despite all the summer sweat, as you cross under the finish line banner.
|