Just some friendly unsolicited advice -- running outdoors in temperatures of 95 degrees or more is generally a bad idea. As a practical matter, your body will have to work so hard at cooling off that you really can't get the full cardiovascular benefit out of your running workout.
Unless you are trying to acclimate to running in hot temperatures for some reason, you're much, much better off waiting till a cooler time of day or running indoors.
Full Version: Running in heat
QUOTE(Coach Eric @ Jul 11 2007, 01:13 AM) 
Just some friendly unsolicited advice -- running outdoors in temperatures of 95 degrees or more is generally a bad idea. As a practical matter, your body will have to work so hard at cooling off that you really can't get the full cardiovascular benefit out of your running workout.
Unless you are trying to acclimate to running in hot temperatures for some reason, you're much, much better off waiting till a cooler time of day or running indoors.
Unless you are trying to acclimate to running in hot temperatures for some reason, you're much, much better off waiting till a cooler time of day or running indoors.
Whether your running,walking,biking,swimming or even sitting in the shade:
Hydrate Hydrate Hydrate
Stay healthy and run another day. It's ok
Randy
QUOTE(Coach Eric @ Jul 10 2007, 05:13 PM)
Just some friendly unsolicited advice -- running outdoors in temperatures of 95 degrees or more is generally a bad idea. As a practical matter, your body will have to work so hard at cooling off that you really can't get the full cardiovascular benefit out of your running workout.
Unless you are trying to acclimate to running in hot temperatures for some reason, you're much, much better off waiting till a cooler time of day or running indoors.
Unless you are trying to acclimate to running in hot temperatures for some reason, you're much, much better off waiting till a cooler time of day or running indoors.
This is good advice. If you do choose to go out when it's this hot, here are some things to remember:
Hydrate. Have enough available, and use it. (including electrolytes)
Protect yourself from the sun. A good hat with a sunshade in back is excellent.
Run in the shade when possible (e.g. in a nice park.)
About that sun - use sunblock or "sun clothes" as neccesary.
Take it easy, your HRM is a great tool to tell you to slow down or take a walk break.
Watch the weather data (today was 100 F, dewpoint 52.)
I was out from 2:15 to 3:15 today (Tuesday 7/10), and I did ALL of the above.
Another trick if you can run loops of some kind is to stash a cooler with crushed ice along the route and put a handful in your hat every time you go by. It really feels good to have ice water dripping down all around. I like to put the ice in a handkerchief or something to help keep it in there (and to keep the top of my head from getting "frozen". If you run mountain trails near snowbanks, snow works great for this.
Coach Eric mentioned heat training. It works. Years ago I was training for a 100K in Yakima in May. I knew it would be hot and we would be running in the sun. My heat training included 2 hours at 85 F at the local track, wearing 2 pairs of cotton sweat pants, 3 sweatshirts, and a wool stocking cap. Other people up there must've thought I was nuts. Plenty of water and drinks with electrolytes. It worked, and not only for the 100K. I ran a local race (about 3 mi uphill) and just breezed by guys in my age group who were far far better runners than me. The only time in my life I ever won the blue ribbon for my age group.
Unless you're going to be running a race in the heat and need to acclimate to it, though, it's better just to find a cooler part of the day to run. Or else train inside, unless you hate that as much as I do...
Eric,
I read your post just before I went out last night, which had some very good suggestions. Since I have been sick the last 2 weeks and have only gotten my long Saturday walks in, I knew I had to walk last night. I had already decided to not do my walk after work, but rather waited until the sun was setting and went out at 9:00.
It was still pretty warm (upper 80's), but at least I didn't have the sun beating down on me. I filled all 4 of my 8oz amiphods, drank two ,and use the other two to dump on myself during the walk.
It helped quite a bit. I guess everyone else in the Murrayhill neighborhood had the same idea as I did, because we saw quite a few runners, bikers, and walkers out doing their thing.
All in all, it was a nice walk, even at that late hour.
Kathi
I read your post just before I went out last night, which had some very good suggestions. Since I have been sick the last 2 weeks and have only gotten my long Saturday walks in, I knew I had to walk last night. I had already decided to not do my walk after work, but rather waited until the sun was setting and went out at 9:00.
It was still pretty warm (upper 80's), but at least I didn't have the sun beating down on me. I filled all 4 of my 8oz amiphods, drank two ,and use the other two to dump on myself during the walk.
It helped quite a bit. I guess everyone else in the Murrayhill neighborhood had the same idea as I did, because we saw quite a few runners, bikers, and walkers out doing their thing. All in all, it was a nice walk, even at that late hour.
Kathi
Thanks for the reminders!
I'm running a half marathon (+3 extra miles) in Missoula, MT this weekend, so I'm doing my training runs here in the heat of the day to get acclimated. It's also 100 degrees there right now, but it's supposed to "cool down" to 94 on race day. 3300 feet elevation, too, so I'm definitely all over the hydration thing. Got my infamous French Foreign Legion hat with the removable back flap (such a fashion statement), and lest I get tempted to race this thing, I have a bright green wristband with "it's a training run, not a race" on it. I'm also tempted to set my alarm on my Garmin to go off if I go too fast, but it's such an annoying sound, and I don't want to get throttled by my fellow runners! Of course, I could avoid the sound and just slow down, but that's too easy
Take care this weekend, everyone -- have a great 25K run!
Laura
I'm running a half marathon (+3 extra miles) in Missoula, MT this weekend, so I'm doing my training runs here in the heat of the day to get acclimated. It's also 100 degrees there right now, but it's supposed to "cool down" to 94 on race day. 3300 feet elevation, too, so I'm definitely all over the hydration thing. Got my infamous French Foreign Legion hat with the removable back flap (such a fashion statement), and lest I get tempted to race this thing, I have a bright green wristband with "it's a training run, not a race" on it. I'm also tempted to set my alarm on my Garmin to go off if I go too fast, but it's such an annoying sound, and I don't want to get throttled by my fellow runners! Of course, I could avoid the sound and just slow down, but that's too easy
Take care this weekend, everyone -- have a great 25K run!Laura
Gene has some great advice! Just to elaborate on his mention of heart rate monitoring.
One of the benefits to using a heart rate monitor is that your heart rate will automatically adjust to environmental stress factors such as high temperatures. Use your heart rate monitor to stay in your aerobic range and resist the temptation to run (or walk) at your usual pace. You will be getting a great workout for your cardiovascular system without over training. With additional training, you will be able to acclimate to the same stress factor in the future, because your body will have adjusted to it.
If your schedule calls for a anaerobic threshold workout, I would strongly suggest that you move it to a cooler time during the day. Yes, your heart rate monitor will help you stay under control, but you have to be very attentive to make sure that you are not caught off-guard by the high temperature.
Eric
One of the benefits to using a heart rate monitor is that your heart rate will automatically adjust to environmental stress factors such as high temperatures. Use your heart rate monitor to stay in your aerobic range and resist the temptation to run (or walk) at your usual pace. You will be getting a great workout for your cardiovascular system without over training. With additional training, you will be able to acclimate to the same stress factor in the future, because your body will have adjusted to it.
If your schedule calls for a anaerobic threshold workout, I would strongly suggest that you move it to a cooler time during the day. Yes, your heart rate monitor will help you stay under control, but you have to be very attentive to make sure that you are not caught off-guard by the high temperature.
Eric
QUOTE(Laura D @ Jul 11 2007, 09:06 AM)
Thanks for the reminders!
I'm running a half marathon (+3 extra miles) in Missoula, MT this weekend, so I'm doing my training runs here in the heat of the day to get acclimated. It's also 100 degrees there right now, but it's supposed to "cool down" to 94 on race day. 3300 feet elevation, too, so I'm definitely all over the hydration thing. Got my infamous French Foreign Legion hat with the removable back flap (such a fashion statement), and lest I get tempted to race this thing, I have a bright green wristband with "it's a training run, not a race" on it. I'm also tempted to set my alarm on my Garmin to go off if I go too fast, but it's such an annoying sound, and I don't want to get throttled by my fellow runners! Of course, I could avoid the sound and just slow down, but that's too easy Take care this weekend, everyone -- have a great 25K run!
I'm running a half marathon (+3 extra miles) in Missoula, MT this weekend, so I'm doing my training runs here in the heat of the day to get acclimated. It's also 100 degrees there right now, but it's supposed to "cool down" to 94 on race day. 3300 feet elevation, too, so I'm definitely all over the hydration thing. Got my infamous French Foreign Legion hat with the removable back flap (such a fashion statement), and lest I get tempted to race this thing, I have a bright green wristband with "it's a training run, not a race" on it. I'm also tempted to set my alarm on my Garmin to go off if I go too fast, but it's such an annoying sound, and I don't want to get throttled by my fellow runners! Of course, I could avoid the sound and just slow down, but that's too easy
Take care this weekend, everyone -- have a great 25K run!Laura:
Good luck in Missoula! With the combination of altitude and high temperatures, your heart rate monitor will get you through the training run successfully! Don't ignore it, when it tells you to slow down! (You really don't want to get your fluids from the medical tent, do you?)
Eric
I have never been a heat person and often my body doesn't seem to respond well in the heat. However, thank God for my heart rate monitor! Yesterday we did speed training at 6 pm at the Duniway track and my heart rate monitor told me how hard I was working. I really didn't feel like I was working that hard because I felt pretty good and I was not running as fast as usual, but my heart rate monitor told me otherwise, which was exactly what I needed. I ended up having a great workout and never once felt like I was going to pass out, throw up, or have to stop because I felt so bad.
QUOTE(Laura D @ Jul 11 2007, 09:06 AM)
Thanks for the reminders!
I'm running a half marathon (+3 extra miles) in Missoula, MT this weekend, so I'm doing my training runs here in the heat of the day to get acclimated. It's also 100 degrees there right now, but it's supposed to "cool down" to 94 on race day. 3300 feet elevation, too, so I'm definitely all over the hydration thing. Got my infamous French Foreign Legion hat with the removable back flap (such a fashion statement), and lest I get tempted to race this thing, I have a bright green wristband with "it's a training run, not a race" on it. I'm also tempted to set my alarm on my Garmin to go off if I go too fast, but it's such an annoying sound, and I don't want to get throttled by my fellow runners! Of course, I could avoid the sound and just slow down, but that's too easy Take care this weekend, everyone -- have a great 25K run!
Laura
I'm running a half marathon (+3 extra miles) in Missoula, MT this weekend, so I'm doing my training runs here in the heat of the day to get acclimated. It's also 100 degrees there right now, but it's supposed to "cool down" to 94 on race day. 3300 feet elevation, too, so I'm definitely all over the hydration thing. Got my infamous French Foreign Legion hat with the removable back flap (such a fashion statement), and lest I get tempted to race this thing, I have a bright green wristband with "it's a training run, not a race" on it. I'm also tempted to set my alarm on my Garmin to go off if I go too fast, but it's such an annoying sound, and I don't want to get throttled by my fellow runners! Of course, I could avoid the sound and just slow down, but that's too easy
Take care this weekend, everyone -- have a great 25K run!Laura
Being at 3300' elevation is considered "intermediate" altitude, so there may be altitude effects but they should not be significant. Here's a nice articleon physiological effects of altitude. Here's the relevant section on heart rate.
QUOTE
Heart
Studies have been conflicting regarding the impact of increasing altitude on cardiac output and contractility. Laboratory studies using hypobaric chambers to duplicate the effects of altitudes of 4,000 to 8,000 meters have shown a diminished cardiac output at maximal exercise. Other laboratory studies have shown an unchanged or improved cardiac performance at those same altitudes. These studies have shown that, despite a decrease in blood volume and reduced ventricular filling pressure commonly seen at altitude, cardiac output is maintained. Furthermore, an increase in cardiac output is seen at rest and at exercise when compared to the same activities at sea level. This increase is related to an increased sympathetic nervous activity, as demonstrated by increased blood norepinephrine concentration. On initial exposure to altitudes heart rate increases for a given intensity of exercise, but later the maximal heart rate declines. This decline may be due to altitude-induced increase in activity of the parasympathetic system. The decrease in maximal heart rate may be a beneficial adaptation to limit oxygen consumption.
Studies have been conflicting regarding the impact of increasing altitude on cardiac output and contractility. Laboratory studies using hypobaric chambers to duplicate the effects of altitudes of 4,000 to 8,000 meters have shown a diminished cardiac output at maximal exercise. Other laboratory studies have shown an unchanged or improved cardiac performance at those same altitudes. These studies have shown that, despite a decrease in blood volume and reduced ventricular filling pressure commonly seen at altitude, cardiac output is maintained. Furthermore, an increase in cardiac output is seen at rest and at exercise when compared to the same activities at sea level. This increase is related to an increased sympathetic nervous activity, as demonstrated by increased blood norepinephrine concentration. On initial exposure to altitudes heart rate increases for a given intensity of exercise, but later the maximal heart rate declines. This decline may be due to altitude-induced increase in activity of the parasympathetic system. The decrease in maximal heart rate may be a beneficial adaptation to limit oxygen consumption.
Thanks for starting this topic and adding so much great information! I'm training in Chicago and even after dark the humidity can keep it pretty brutal around here! I've been struggling with it in recent weeks and will definitely try some of these suggestions! You all rock!
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