It’s hot outside. Have you noticed? Here in the Southeastern US, temps are above 100 degrees. I was smart enough to workout indoors yesterday (BTW, spin class rocked), but I went for a jog outside today. The temperature is expected to reach 104 or 105 this afternoon, so I got my run in while it was still only 80.
I recommend a post-run stretch… and then just laying around a while.
Sadly, I still got a cramp. Not fun! The stitch in my side definitely came from dehydration, and I was able to run through it. (I only ran two miles and walked one mile, so it’s not like I staggered on for ages in hobbled, cramped form.) Nevertheless, I should have been better prepared.
I also recommend yummy post-run refueling.
Sweat was pouring out of me in bucket form in spin class. Then I ran errands all day in and out of the heat. I was toasty. Last night, two girlfriends and I went out for sushi and wine. We were enjoying a couple patios, and we were hot. The patios were fun and packed, so we didn’t want to leave simply on account of the heat.
Sweating all day + soy sauce + wine = shoulda’ drank more water! Here are more tips for exercising in heat.
- ABC News, Good Morning America, “How to Exercise in the Heat“
- Mayo Clinic, “Heat and Exercise: Keeping cool in hot weather”
- WebMD, “Exercising in the Heat Safely” (9 tips)
- WebMD, “Understanding Heat-Related Illness Symptoms“
The ABC News article makes one good point. Aside from sunburn, dehydration, and other issues, “humid air doesn’t allow for sweat to evaporate from your skin and cool you off, so your internal core temperature rises even higher, putting you at risk for heat stroke.” The Mayo Clinic also has a good point by saying, “ Both the exercise itself and the air temperature increase your core body temperature. To help cool itself, your body sends more blood to circulate through your skin. This leaves less blood for your muscles, which in turn increases your heart rate.” Yikes!
Stay safe y’all!
June 30, 2012 at 10:31 am
oh man, i can’t imagine those temps + humidity!! it’s been in the 100s here, but we don’t get hardly any humidity. drinking that water is soooo crucial!
June 30, 2012 at 11:50 am
I’m over the heat! It’s supposed to be in the high 90′s today…ugh! I’ve given up running outside for a while…it’s too hot!
June 30, 2012 at 1:54 pm
I used to love running in heat, but I’ve gotten wimpy with age. Haha
June 30, 2012 at 12:11 pm
It’s super hot and humid here too! I went for a run today at 9 am hoping I would beat the heat… but unfortunately I didn’t. I got so hot and sweaty!
June 30, 2012 at 12:42 pm
It is a scorcher, I have no idea how I’m going to do my long run tomorrow – I haven’t been in Atlanta long enough to be acclimated at all!
June 30, 2012 at 1:55 pm
Safety First! Of course, I know you of all people know how to take care of yourself, Miss Run Coach!
June 30, 2012 at 7:48 pm
It’s been insanely hot here too! I went around 6:30 this morning and it was 84 when I was done!
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July 2, 2012 at 5:19 am