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"In all cases, be responsive.
Develop an awareness of your body, its needs and capacities. Coax a slow, continuous
stream of adaptations out of it. If you are diligent and sensitive, training will
progress and you will avoid injury."
F.C. Frederick, "The Running Body", in Make Your Own Time |
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| Racing in Hot Weather |
TIPS FOR RACING IN HEAT AND HOT WEATHER- by Joe English
Coach, Portland Oregon, Running Advice and News
Here are coach Joe English's suggestions if you're racing in hot weather.
- Remember to drink plenty of fluid. Carry a water-bottle with you so that you have access to fluid whenever you need it, even between aid stations.
- It may seem counter-intuitive, but you'll stay cooler if you cover parts of your body to keep the sun off of you. If it's really, really hot, you may want to wear one of those mesh caps that has a tail on it to cover the back of your neck.
- Wear extremely light-weight clothing made of technical fabric to keep you cool and not cause chaffing when wet. This would include most triathlon gear that is made to be worn wet.
- Cover your head with a light colored vented hat and fill the hat with ice at aid stations if available. Keep yourself wet by pouring water over your head and skin if extra is available or running through sprinklers if they are available.
- Carry non-energy electrolyte tablets such as Nuun to put in plain-water to replenish electrolytes even when your stomach can not tolerate any more sweet energy drinks like Gatorade that might be served on the course. (It is critical to keep replenishing electrolytes to stave off dehydration in hot weather and plain water will not help hydrate you if you've become feeling sick and can't tolerate an energy drink.)
- And finally, slow down. Racing in the heat is much tougher than racing in cooler weather.
Read more of Coach English's articles at www.running-advice.com
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