Category: Medical

Seven Tips for Running in the Heat

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Running in the heat requires caution, especially when it is also humid. With a heat wave in progress across the United States as I write this, I thought a few cautionary tips were in order!

Hydration

Stay Hydrated When Running In Hot Weather!

Heat presents a danger to runners because, running in hot weather causes rather high amounts of electrolyte loss and can lead to dehydration, heat exhaustion, and heat stroke. To stay safe when it is hot out, follow these tips.

Running in The Heat

(1)  Slow Down: A commonly cited set of figures is that, for every 5 degrees over 65, you should slow your pace by around 10 seconds per mile. There actually are some rather complex formulas on the exact amount of speed loss at certain temperatures, but the lesson for here is simply not to try to run fast in hot weather.  Most likely your body will slow itself for you, making running at your normal higher paces very difficult. Don’t try to fight that and take it slow and easy!

(2) Run Early in the Morning: By running early, you beat the hottest temperatures of the day and also avoid the most sun. If you can’t run early, try running later after dark, or in shaded areas.  Early morning is usually much cooler than after sunset during a heat wave.

(3) Wear Light Colored, Wicking Clothing: Now is not the time to wear cotton, which will simply soak up your sweat, become heavy, and hold moisture against your skin. You want light clothing that will wick the sweat away and help it evaporate, which in turns helps to cool your body. The same fabrics are not as uncomfortable and will work to evaporate liquid if you choose to wet them down with water to cool off. Road Runner Sports offers lots of great clothing options for hot weather.

Nuun Tabs

Nuun Tablets Offer Electrolytes Without The Sugar

 

(4) Bring Plenty of Fluids and Electrolyte Replacements: Drink water and bring Gatorade or other forms of electrolytes, with you. I love Nuun Tablets for easy carrying and for shorter runs where I don’t want the sugar from Gatorade. GU is also an easy to carry solution for adding electrolytes, but be sure to take it with plenty of water to avoid stomach upset. When it is hot, I carry Gatorade in my Helium Fuel Belt (read previous Helium Fuel Belt review) and I plan a route that passes water fountains. If running long, I carry either Nunn Tabs or premeasured Gatorade powder with me and mix more up at the fountains.

Fuel Belt

Fuel Belts Allow For Easy Hydration

 

(5) Wet Down Hats or Clothing: Another great reason to plan a course that goes near fountains is to be able to soak your hat or clothing with water to help cool yourself. The relief is often short lived, but rather welcome at the time! You can also try starting out with some ice cubs under your hat.

(6) Stop at Signs of Trouble: If you begin to feel lightheaded, dizzy, nauseous, or weak, STOP! Get yourself to a cool place and take in fluids and electrolytes. If you stop sweating, this is a medical emergency and you should seek help immediately.

(7) Run Indoors. As boring as it might be, during times of hot weather, often a run on the treadmill or an indoor track is the best option if that is available to you.

Stay safe and don’t be a warrior in hot weather. Overdoing it will harm your training, not help it!

The Best Foam Rollers For Runners

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If you are a runner without a foam roller, you are missing out! Foam rollers are a top recommended tool for running recovery and injury treatment. The inexpensive foam roller can take the place of expensive massages, and is simply wonderful for alleviating muscle soreness and breaking up pain from trigger points.   The roller works through myofacial release, which relaxes muscles and also can break down scar tissue and adhesions that cause muscular pain.  Using a foam roller before and after running is especially effective for those who suffer from Illiotibial Band Syndrome (ITBS) and can be a great way to prevent ITBS. The roller is also great for calves, hamstrings, quadriceps, and the lower back. Further, it can be used for various strength training exercises, especially for ab and balance work.

Find The Best Foam Roller For You

Foam rollers are available in multiple lengths and densities, with harder rollers often being preferred, since they will be more effective and not break down quite as quickly. With that said, foam rolling isn’t always comfortable. Ask anyone who has used a foam roller for ITBS, and they will tell you both that it helps tremendously with their ITBS issues, but also hurts quite a bit while they are rolling.  On the other hand, using a foam roller on your back can feel like relaxing massage.

The Best Foam Rollers: Trigger Point The Grid.

trigger point foam roller

Trigger Point, The Grid: The Top Foam Roller

Foam rollers can be quick affordable, but our top recommended foam roller, Trigger Point The Grid Foam Roller, runs at $39.99. It is a bit pricey, yes, but is the top foam roller for a reason—it won’t break down and need to be replaced like the cheaper foam rollers. It also is nicely firm with a grid pattern that better works trigger points and adhesions than a standard foam roller. The Grid foam roller  uses less material in order to lessen its environmental impact. The Trigger Point roller also comes with a set of instructions. So, you get an ecologically cool roller that over time will actually prove to be cheaper than buying multiple more affordable rollers. The Trigger Point foam roller tends to be the top recommendation among runners who have used it and, from my experience, once a runner switches to the The Grid trigger point roller, they always recommend it.

More Affordable: Basic Foam Rollers

If you want to spend less or want some variety in your roller sizes, Pro Tech Athletics makes a variety of foam rollers in various lengths and densities. Firmer is often preferred because it will work more effectively and not break down as quickly. Expect to replace a soft roller as often as every 3-4 months with heavy use. A firm roller will go a lot longer. I like to keep a basic 12 inch long foam roller around to carry in the car for use after long runs.

Using Your Foam Roller

Some foam rollers come with a set of instructions or video, but not all do, especially the cheaper ones. You can save money by buying the less expensive roller and finding instructions online. There are plenty of good tutorials out there, but if you don’t feel like searching, below is a good basic video from diet.com on how to use a foam roller.