PRECAUTIONS FOR RUNNING IN THE HEAT - by Mindy Solkin
Mindy Solkin is the Owner and Head Coach of The Running CenterTM. She is certified by USA
Track & Field (USATF) as a Level III Running Coach (the highest level) and by the
American Council on Exercise (ACE) as a personal trainer. 1) It takes
approximately two weeks of consistent running in the heat and humidity to acclimate to
warmer conditions.
2) Remember that thirst is not an indicator of dehydration. Once you are thirsty, you are
already low on fluids. Indications of dehydration are an elevated heart rate during and
after your run and dark, golden-colored urine. After your run, keep drinking fluids until
your urine is clear
3) During your run, drink about 4 to 8 ounces of water and/or sports drink every 15 to 20
minutes.
4) Weigh yourself before and after your run. Drink 16 ounces of fluid for every pound of
weight lost. *Important note here... do not use this as a method of weight loss!
5) Apply a sunscreen of at least SPF #15. Make sure that it is a non-drip formula that
won't drip into your eyes.
6) Wear sunglasses that filter UVA and UVB rays and/or wear a cap with a visor.
7) Wear light-colored micro-fiber clothing.
8) Run when your shadow is taller than you are, and when the sun is not high in the sky.
If you run in the morning, you'll avoid the heat, but may encounter a higher humidity. The
air quality is also better in the morning, since ozone levels increase soon after dawn,
peak at midday, and then again in the early evening. Times to avoid running are noon till
3pm.
9) Eat salty foods and drinks such as pretzels and tomato juice.
10) Check the Heat Index Chart for apparent temperature. This is the number that
calculates the air temperature with the relative humidity to determine what the
temperature feels like and if there is a risk of a heat-related illness. |
