Happy Feet 26.2

My friend, Ginny, posted a good article about running in heat, humidity and what she does during long runs. She is a marathoner and has run for a long time. Below is a long exerpt of her article...

Many runners in the southeast have recently been posting about heat issues on blogs, fb, twitter, etc. I have posted several times about April and May being tough months for me and running. We have roughly 4 seasons here, so it takes some doing each spring to get acclimated to the heat. This year, we had a cooler than normal April, but now we are having almost record high heat daily. Below I listed the things I do to run in the extreme heat and humidity of South MS, and even worse, South LA (more humid).

This is what I do:
*during my running break, I walked in the afternoon heat to try to get ready for my return to running.
*I eat before 85% of my runs. I am weird in that I get nauseated if I do not eat prior to a run.
*I'm also sure to drink a LOT of water before heading out the door in the summer, probably around 16 oz. of water, plus several cups of decaf coffee.
*I drop waters so that I have water every 20 min. or sometimes I wear a hydration belt.
*If I'm going over 1:40 (10 miles for me in the summer), I will also drop some Gatorade too. I drink some Gatorade and some water. I have Gatorade around 45-60 min. and then every 45-60 min., and continue with water every 20 min
*If I'm going over 2:00 (12 miles for me in the summer), I will also use gels (I prefer Gu chocolate), starting at 1 hour and then every 45 min beyond that.
I started experimenting with Accelerade gels over the winter which have an "all-natural whey protein and carbohydrates in a patented 4:1 ratio to help aid athlete performance and speed recovery."
*My pace naturally slows with the heat.
*When I get back, I drink another large glass of water and continue drinking throughout the day.
If I'm running in the evening I try to drink extra during the day and drink a large glass (16 oz) prior to running in the evening.
* A nice extra treat - a couple of years ago we started putting rags in the cooler with the drinks. For our long runs we run a 5 mile loop and we put coolers out around 2.5 miles and 5 miles with water, Gatorade, and wet icy rags to cool our face. It's so refreshing. Depending on our mileage we may be doing the loop several times, but it's convenient for water stops. (we alternate water/Gatorade duty each week). If I run solo, it's typically not as luxurious. It may be hot waters, and hot Gatorade by the time I make it to my stops.
*If I plan to race, I plan runs that will be run at the same time as the race. Last year in June, I ran a half marathon that started at 6:00 am. In preparing for it, I had several runs that started at 8:00 which should be the time that I was finishing the half marathon. Also, this year, I plan to run some 5ks later in the summer, so I will have many runs that start at 8:00 or 8:30 to get ready to run a race in the heat.
This seems to work for me. Several years ago a friend and I were out on a run in Aug. We did not have enough water and we both had a horrible, horrible long run. We both still remember that day clearly. Yes, it's a pain to prep, but for me, and her, we decided on that day not to duplicate that run. I takes some extra work, but it's worth it, for the hopes of a decent summer run. It seems to work, I haven't had another run as memorable as that horrible run several years ago. Typically, by mid June I have adjusted to the heat and it doesn't seem to be as big an issue as April and May when I am getting acclimated to it.

Some of the recommendations on a fb comment yesterday:
These were posted by Ben and Terry - good info for most people

*drink a lot of water throughout the day. Even on days when you are not training.
*it does take some time to get acclimated to the heat.
*try Endurolytes. They are capsules with electroyltes/salts/etc.
* slow down. Running in the heat is hard, even when acclimated to it. You can't run with the same speed you did a few weeks ago when the temperatures were cooler and the humidity was lower.
* Start out your runs hydrated and continue to drink fluids during the run. Especially if the run exceeds 40 minutes. For my lunch runs in the summer I make sure I drink a 20 ounce bottle of Gatorade/Powerade 1 hour before the run and another 20 ounce bottle right after the run.
* Sports drinks are better than water for drinking during exercise. They absorb more quickly, help prevent hyponatremia, and provide muscles with energy.
* Run when it is cooler if you can – early morning is best.
* You will gain a considerable amount of heat acclimation within the first two weeks but your body will continue to adapt for weeks as the temperatures continue to climb.
*Slow down. Even after your body has reached its maximum acclimation to the heat you can't excise as hard as you did when it was cooler.
*Try the electrolyte tablets that Ben suggests. I do use them (on occassion) prior to a run if the run is going to take me an hour or more, but I don't normally use them during the run-just Gatorade/Powerade.
* If you are taking gels during the run I'd suggest drinking water, not a Sports drink, with those. Too much sugar in your stomach will SLOW absorption. Gels should be taken with water. AND SLOW DOWN

For more information, you can go HERE.