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It’s important to train outdoors to simulate race day conditions, but keep in mind that training in the heat can be dangerous. Here are some tips to keep you performing your best during those hot training days.
Hydrate Adequately
Dehydration can easily occur during prolonged periods of exercise, especially during hot and humid days. Even a small amount of dehydration can affect an athlete’s performance.
The best way to make sure you are getting adequately hydrated is to drink according to thirst. Thirst is the basic physiological instinct that helps to regulate the body’s fluid levels.
Dr. Lewis Maharam, M.D., medical director of the ING New York City Marathon, states, “We’re used to hearing that thirst follows too far behind what you really need, but that doesn’t hold true scientifically. Your body’s thirst mechanism is giving you real-time feedback on your internal fluid balance.”
Dr. Maharam says athletes need to pay attention to their thirst instinct and drink when you crave water because you know you are truly thirsty when that instinct arises.
Be aware of over hydration
On the other end of the spectrum is the over hydration controversy and hyponatremia caused by the dilution of blood-sodium levels. You simply need to make sure that you are not solely ingesting water at each drinking interval, but also taking in some sort of sports drink that contains electrolytes.
I usually try to drink some water and Gatorade at each mile marker of a marathon, or alternate the two each mile. Another good source of sodium during a long workout is taking a portable nutritional product such as the gels, jelly beans, block chews, and tablets that are on the market.
These products contain both sodium and carbohydrates to help keep you nutritionally charged. During times of prolonged racing or training in excessive heat, you can also take an electrolyte replacement tablet. I put two to three Endurolytes (one name brand of electrolytes) in small sealed bags that I pin to my racing belt, taking two to three each hour.
It’s important to carry fluids with you on runs longer than 15 minutes during the hot, summer months.
Staffers at “Runner’s World” devised a graph based on their own individual sweat rates to help identify how much fluid should be taken in per mile, based on a person’s weight and the temperature outside. As an example, a 120-pound person running in 90 degree temperatures should consume 4.9 ounces/mile. That number for the same person drops down to 3.6 ounces/mile in 50 degree temperatures.
Running with a hydration belt is one of the best ways to keep the fluids coming adequately. A hydration belt has four to six holders on the belt which hold small water bottles that hold 4-8 ounces each. You can also run with a water bottle or use a device such as a camelback hydration pack.
Determining fluid needs
The most accurate way of determining fluid needs is by taking a sweat-rate test, a simple test that determines how much weight is lost over the period of one hour of running. This helps to determine how much fluids you are actually losing. The Test: 1) Weigh yourself, nude, right before a run; 2) Run at race pace for one hour, keeping track of how many fluid ounces of liquid you consume; 3) After the run, take off your clothes and towel off, weigh again; 4) Subtract that weight from your prerun weight and convert to ounces. Then add that number of ounces to how many ounces you consumed during your run. This is your fluid loss. 5) To determine how much fluid you should be drinking every 15 minutes, divide your hourly fluid loss by 4.
Break Your Workout Down
By breaking your long runs of 75 minutes or more into segments of 10-15 minutes, with a short break to come in to cool down between each segment, allows the body to not get so overheated during your longer training sessions.
Wear a Visor
I love my visors! I was informed early into my Ironman training that a visor is the way to go. Wearing a visor instead of a hat allows heat to escape, while still providing a shield from the sun. A visor is also good for dumping water or some ice on the top of the head while running to help bring your body temperature down a bit.
Apply Sunblock
When training and racing outside, a sunblock of SPF of 30 or greater should be worn. It should be applied at least fifteen minutes prior to working out to allow it to be absorbed into the skin. Make sure on those longer workout days to reapply every few hours. I carry additional sunscreen in my bento box on my bike.
Find Some Shade or Some Dirt
Find a running route that will hit some shade-lined streets or take your running off road for cooler temperatures. Blacktop is at least three degrees hotter than running off-road. I can tell you from experience that shade is difficult to find here in Victoria! The park would be an excellent place to find both shade and dirt for your long run.
Plan Ahead, Be Prepared
To be ready for race day, you have to train as much as possible in similar conditions that you will be faced with come race time. The best way to prepare is to have a good nutrition and hydration plan ready to go each time you head out the door. Staying well-hydrated, keeping your electrolytes in check, and nourishing your body well will pay big dividends in the way you feel and perform during your training and racing this summer.
Missy Janzow is the running and fitness columnist for the Advocate. Contact her by e-mail at sports@vicad.com.