Permission to stop the run when it's hot

You know it's going to be a hot run when at 5am, when it's still dark, it's already 92 degrees. The 12 miles on the schedule was revised down to 10 miles.  You would think I'd have an easier time after just posting the tips for running in the heat post but it was still tough.

I ran with Jacquie and at the beginning of the run, when we weren't too tired to have conversation, we talked about giving permission to yourself.  When it gets hot, I give myself permission to stop, to quit.  It's not a good permissible action to do either.  All the times I've read about heat stroke, not over doing it (from non-runners) and all the other be kind to yourself stories come to mind.  Couple that with being tired, discomfort and plain being hot, I gave myself permission to not finish the scheduled run.

I am a tad disappointed in myself for not pushing myself more and finishing the run.  But the wonderful thing about running is I am in charge of adjusting my schedule and know that one shortened run won't affect my fitness, training or ability to run another day.

Have you given yourself permission to stop a run?

Happy Running!

7 Ways to Run in the Heat

Living in Phoenix, Arizona where the summer low is 92 degrees at 5am and the humidity crawls up makes running quite challenging.  I've learned how to run in the heat but it doesn't make it much easier. Here are some of the way's I've learned to run in the heat of the summer.

1. Realize and accept your pace is going to suffer.  It's going to be slower and you won't get any PR's. When the weather cools off though you can focus again on speed.
2. It's ok to slog through the miles. You're keeping up your fitness and not becoming a couch potato.
3. Head to the track and do a short quality workout.  You can run a slow warm-up mile (yes, if it's 100 degrees why do you need to warm up?) and 6-8x400's and have an excellent quality workout.  No track?  Run fartleks instead.  Run 2 minutes hard and a 1 minute slower.  Not only is this a great quality but the run goes much faster because your focus is on getting through the two minutes and not on how miserable you are.
4. Run early in the morning or late in the evening.  This may sound like a no brainer but you'd be amazed at the idiots that are out running at noon.  It may still be hot outside but not having the full sun makes a big difference.
5. If you run an out/back course, plan your back where the sun is at your back.  For me in the summer, I start my run at 5:30am and run east when the sun has just started coming up and when I turn around, the sun is higher but it's at my back.
6. Carry plenty of water and know where you can refill. I will make a run longer just to get to a watering hole (gas station, water fountain) so I have plenty of water for the entire run.
7. Choose your races wisely. The weather may be beautiful for a race but what is it like for training?  In Arizona, the Utah St. George marathon is very popular because of the fast, downhill course.  The problem is it's an October marathon which requires running long miles in the middle of summer. 

What strategies do you use to run in the heat?

Happy Running!

Motivation Decreases in the Heat

The start of summer in Arizona also means the onset of slower paces.  Running in the heat is challenging and as you get hotter, you will slow down and lose motivation to run.  The Science of Sport has a series on fatigue and exercising in the heat. The post discusses that  body has an off switch when it reaches a certain temperature.  Depending on the animal, the temperature changes.  For antelopes the temperature is 107.6  °F  (42  °C ), goats 109.4 °F  (43 °C ) and humans is 104 °F  (40 °C ).  At 104 the off switch turns on and you'll have to stop.  There is no pushing through. Hopefully you don't hit this body temperature where you shut down.  And naturally higher body temperatures than 104°F have serious health risks.

A study with cyclists showed that brain activity was lower at 104°F vs 100.4 (38°C) and motivation decreased as the body temperature rose.  Often I think while running in the heat that I just need to suck it up and get moving. I now understand there is science behind my decreased performance.

Gabrielle Andersen, staggering and swaying through the Olympic stadium in Los Angeles, typifying the human response observed in the research subjects at the point of exhaustion during exercise in the heat - paralysis on one side of the body, confusion, loss of co-ordination and balance. -The Science of Sport

10 Ways to Stay Cooler When You Run

Running in the summer in Arizona can be compared with cooking over a hot stove wearing a full length mink coat in a sauna. It's hot, sweaty, miserable and you always feel like you have little hairs, gnats and dirt in your eyes and plastered to your face. Not only physically is it challenging but the mental attitude goes downhill as your run continues.

What can you do when it gets hot?

1. The obvious is stay hydrated.  You may chose to drink Gatorade or some other sports drink to replace electrolytes.
2. Add ice cubes or freeze your water for your run.  Having cold water can be refreshing and add bounce to your step...until the run outlasts the cold water.  Camelbak has chill bottles which advertise to keep water cold for hours.
3. Use a cool off bandanna found at Zombie Runner.  These unique bandanna's have a chamois built in and can be soaked with cold water or filled with ice.
4. Wear a visor as compared to a hat.  The visor allows heat to escape from your head and keeps your eyes shaded also.
5. Wear sunglasses.  There is something mentally cooling by having it be just a shade darker.
6. Run behind a tall person so they make shade for you. (The same does not apply for someone farting in front of you creating more air flow)
7. Don't run outside.   You can run inside on the dreadmill or if the dreadmill isn't your thing try swimming or biking instead.
8. Dress what's comfortable for you.  Some people say don't wear form fitting clothes, or wear sleeveless, others say wear long sleeves with UV protection and one site even said wear long sleeve cotton because the sweat will help keep you cool. If you feel comfortable (or as comfortable as you can in 100+ degree heat) you'll be happier and do better on your run.
9. Run in the morning or evening.  Try and avoid running when the sun is out.  It will still be hot but the direct sunlight won't be messing with your mind.
10. Allow yourself to be slower.  Your pace is going to be slower. That's the nature of running in the heat.  Keep your effort up and try your best for the conditions you are running in but if you're slower that's ok.  You're still getting out there, burning off the hamburger and fries you had for lunch and staying active.

How do you stay cool on your runs?

Happy Running!

Officially Summer

After an unseasonably cool June, the summer is now officially here. Well technically it was a couple of weeks ago on June 21, but for me in Arizona it isn't really summer until the weather hits 110 and this weekend we're there. I ran three miles this morning at 5:40am and it was already in the 80's and pretty muggy too. The run went well, no discomfort at all. That is promising but usually the discomfort comes after the run so I'll watch and see.