“You only ever grow as a human being if you’re outside your comfort zone.”
-Percy Cerutty
Exercising in the heat is always a challenge. Here are a few tips to remember this summer while exercising in the heat.
1) Drink fluids (obviously). Have a hydration plan in place before starting. It is recommended that you drink 8 ounces of cold water prior to your workout. Continue to drink 4 ounces of fluids every 15 minutes of exercising. Make sure to take in 8-16 ounces of fluid immediately after running. The American College of Sports Medicine recommends drinking 14-27 ounces of fluid for every hour of exercise. The higher end being for more intense exercises.
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| www.runningzen.com |
2) Run during the coolest time of the day. Try to run early in the morning or later in the day. Find a street or trail that provides a good amount of shade.
3) Wear light weight clothes that help evaporate sweat. The body cools itself by producing sweat and then using the body's heat to evaporate the sweat.
4) Run slower than you would in colder weather. Running coach Jeff Galloway reports that for every 5 degrees in temperature above 60 degrees your pace can be slowed 20-30 seconds.
5) Acclimatize. Make sure that your body has at least 2 weeks to adjust to a warmer climate.
Stay safe this summer by following these simple rules and listening to your body.
Cheers,
Brian
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