Graphic Treatment: Team RMHC Runner's Circle

Ah, Summer

Well, the good news is... it's finally summer.

The ‘not so’ good news is... it's finally summer—which means hot summer temps and humidity!

So please consider this message my (not so) subtle "reminder" about training and running in the heat.

("Oh Charles, do I HAVE to read this? I KNOW all this stuff.")

(Yes, I know you know it. We all know it... but this message is about DOING it.)

(Sorry.)

Regarding ‘hydration’—keep yourself well hydrated throughout the week, not ‘just’ when you run.

AND be sure to add an electrolyte replacement (a sports drink like Powerade or Gatorade) to your fluids consumption during your long runs, to help replace the sodium and potassium your body loses as you sweat. (And if you just can’t “stomach” these drinks over long periods of time, try an electrolyte capsule that you can swallow with water—like ‘Endurolytes’ by Hammer Nutrition, or SaltStick Caps.)

If you’re not already carrying fluids with you when you run, I (strongly) encourage you to do so. Quite simply, you’ll have a better training and running experience if you do.

(If you haven’t already done so, go to your local ‘specialty running store’ and check out all the different types of “hydration systems” that are available. There’s a reason why so many choices are available—because carrying fluids with you is a good and smart thing to do!)

And finally… s-l-o-w down!

(Seriously.)

Running in hot weather takes a LOT more effort and energy than running in more 'normal' temperatures, and if you try running at your 'normal' pace in the summer heat, you're only going to feel a LOT more exhausted and 'defeated' at the end of your run. (And who needs that?!)

In really hot weather, slow your pace by :30 or as much as :60 per mile—you'll feel a whole lot better about your performance, and about yourself.

And of course, (please) try to run your weekend long runs early in the morning. Remember the 'rule of thumb' that running adds about 15 degrees to the 'thermometer' temperature—so if you're running in 80 degree heat it's really like running in a "feels like" temperature of 95 degrees! (Yikes.)

And if at all possible, schedule your weekday runs for early morning as well—which will likely be the coolest part of the day. (And if you start your day with a run, it's likely to be the “coolest” parts of your day as well!)

By running in the early morning you'll never have to miss a training run because you were ‘running late’ at work, or were just “too tired” to begin your run later in the day.

(And as you might imagine, "running late" does NOT qualify as a training run.)

Every week, I sign these messages by saying 'train safe'… and (especially in the heat) that means following the basics of good hydration and 'listening to your body' when it begins to say (or SHOUT) "Hey! Slow down. It's not a race… it's a marathon!"

DO these things, and you will “train safe and run strong”... and you'll be able to keep running (and enjoy running!) for a whole lifetime to come.

Which is a VERY good thing, indeed.

In fact, "If you run every day until you are 90 years old, I guarantee that you'll live a long life."

(Many thanks to Bill Rogers, former American marathon record holder for those words of running wisdom...)

Keep training safe.

And (of course), keep running strong.

Always.

C.
 
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