It’s Going to Be a Hot one!

The good news is that it’s finally warm outside. The bad news is that we’re distance runners and walkers and we’d prefer temperatures in the 50’s and 60’s instead of the 80’s and 90’s. So let’s talk about some tips for running and walking in the heat. We start early, so it may be cooler than later in the day, but when we talk about a half marathon or marathon, we’ll have to face the fact that we may be out there for a while, so let’s plan accordingly and be smart.

HYDRATION – The first thing we need to focus on is hydration. You could lose 6-12 ounces of fluid every 20 minutes, so you need to replace that. Hydrate early and often (including before you head out!) and definitely carry a bottle. On warm days, make sure that bottle has an electrolyte replacement drink inside, not just water. Experiment with the brand, flavor, and potency – your stomach may appreciate it if you cut your favorite drink with some water. But make sure you get some Gatorade, Gleukos, Nuun or alternative electrolyte in your system. Water alone won’t cut it on long and/or hot days.

SUNSCREEN – Some over the counter and common prescription medications can interfere with your sunscreen’s ability to block rays. They include ibuprofen, Aleve, Motrin, Advil, Benadryl, Antibiotics like doxycycline, tetracycline and some Acne treatments (the ones containing benzoyl peroxide). If you’re taking these make sure and wear a big hat and stay in the shade as much as possible. Check the expiration date on your sunscreen; last year’s remains may not do you any good if it is out of date. Be careful with the sunscreen on your forehead, once you start sweating that may run into your eyes and really sting! Like everything else, practice what sunscreen works best for high mileage Saturdays.

DEHYDRATION – You are responsible for your hydration and your health, but if you are running or walking with our group, keep a lookout for others showing signs of dehydration. Your running or walking partner may show signs of disorientation or weakness, dramatic slowing of pace, and other complaints of being dizzy. Watch for these signs and call for help. 9-1-1 is your best answer, but look for nearby Coaches and Assistant Coaches to help, too.

• Carry a hydration system.
• If you feel dizzy or nauseated, slow down or stop.
• Run or walk at a slower pace.
• Wear a hat and/or sunglasses.
• Use sunscreen.
• Get creative – a neckerchief soaked in cold water is a great way to stay cool.
• Run with Portland Fit in the morning, not later in the day!
• Enjoy a nice ice bath when your done.