TODAY'S PAPER
|
YESTERDAY
|
LAST 7 DAYS
|
ARCHIVES
|
SUBSCRIPTIONS
|
MOBILE
|
PHOTOS
|
VIDEO
Sponsored by:
Ben Mynatt Nissan
Sponsored by:
Ben Mynatt Nissan
health
Ask Ester: Running safely in the heat
Monday, August 10, 2009 7:41 AM
|
Printer friendly version
|
E-mail to a friend
|
Q: I started running, and I really like it. I run outside because I get bored on the treadmill. It has been very hot and I have not been able to run early in the morning, so sometimes I do my run at lunchtime. What do I need to watch for not to get over heated?
A: As you already stated, you do not like to run on treadmills, but you try to run early in the morning — which is good.You will also want to have your "easy" runs in hot weather. You could also run at night after the sun has disappeared. Even a well-conditioned athlete has to be careful in hot weather. When you must run in the middle of the day, avoid running on long, open blacktop roads. The dark road surface absorbs heat and causes hotter conditions.
On your midday run, make sure there are plenty of shaded areas so you can stay out of the direct sun as much as possible. Run small circuits; if you normally run a three-mile loop, find a mile loop close to your house/work/YMCA and run it three times. This way you can stop when you start feeling the effects of the heat before causing serious damage to your health.
When running in hot weather. it is advisable to wear lightweight and light-colored clothing. Outfits with the words "cool max" on or in it are great. They stay a lot drier, are lightweight and pull the sweat away from your body.
Hydrate, hydrate, hydrate! Anyone running in the heat should hydrate themselves generously before the start of the run. The longer the run, the more fluids will be lost. The runner should attempt to drink during all long runs in hot weather. You could run with a backpack designed for runners, or you could plan a route where there are water fountains/ bottles of water available on a regular basis.
Sweating is a good thing because it cools your body. But when you lose too much water you become dehydrated. The average (sedentary) person needs around eight 8-ounce glasses of fluid a day. Runners need double that.
Two hours before your daily hot weather run or race, you should drink 16 ounces of fluid. Ten minutes before you start your run, drink another on or two cups of water or sports drink. Drinking early and drinking often is the key. It is advised you should drink immediately after finishing a run (in intervals). Recommended is a minimum of 16 ounces for every 30 minutes you ran. If you don't take proper hydration seriously this is what can happen:
Heat Cramp: very painful cramp that rarely "works itself out".
What to do: Stop running.
Drink fluids immediately (sports drinks as well as water)
Massage the muscles once the pain begins to subside.
Cool body with wet towel or ice packs.
Get out of the sun!
Heat exhaustion: very serious and can lead to heat stroke.
Symptoms are: dizziness and "goose bumps," nausea sometimes accompanied by vomiting, moderate to severe headache, weak legs, lack of coordination, rapid pulse, heavy sweating often accompanied by moist and cold skin, muscle cramping.
What to do: Stop running, get medical attention, get out of the sun, drink large amounts of fluids (in intervals) including sports drinks, lie down and elevate feet over heart, loosen clothing.
Heat stroke: Can be fatal. Unfortunately, sometimes runners will ignore the symptoms of heat exhaustion and will continue to push themselves until they are nearing a total thermo-regulatory breakdown.
Symptoms are very similar to those of heat exhaustion but rapidly progress to: disorientation, weakness in the legs to the point that the runner may fall, strange behavior, "fuzzy" thinking, rapid pulse, hot/dry skin, body temperature of 104 or higher, lack of consciousness, convulsions or seizures, coma.
What to do: Someone suffering a heat stroke needs immediate medical attention. They should be moved out of the sun, cooled by either rubbing their body with ice or immersing them in cold water and giving them fluids intravenously.
So please follow the recommendations to stay hydrated. If you don't, you are not running to improve your health anymore; you are putting your health in jeopardy.
Contact Ester Marsh with health and fitness questions at 704-636-0111 or emarsh@rowanymca.com.
Printer friendly version
|
E-mail to a friend
|
Q: I started running, and I really like it. I run outside because I get bored on the treadmill. It has been very hot and I have not been able to run early in the morning, so sometimes I do my run at lunchtime. What do I need to watch for not to get over heated?
A: As you already stated, you do not like to run on treadmills, but you try to run early in the morning — which is good.You will also want to have your "easy" runs in hot weather. You could also run at night after the sun has disappeared. Even a well-conditioned athlete has to be careful in hot weather. When you must run in the middle of the day, avoid running on long, open blacktop roads. The dark road surface absorbs heat and causes hotter conditions.
On your midday run, make sure there are plenty of shaded areas so you can stay out of the direct sun as much as possible. Run small circuits; if you normally run a three-mile loop, find a mile loop close to your house/work/YMCA and run it three times. This way you can stop when you start feeling the effects of the heat before causing serious damage to your health.
When running in hot weather. it is advisable to wear lightweight and light-colored clothing. Outfits with the words "cool max" on or in it are great. They stay a lot drier, are lightweight and pull the sweat away from your body.
Hydrate, hydrate, hydrate! Anyone running in the heat should hydrate themselves generously before the start of the run. The longer the run, the more fluids will be lost. The runner should attempt to drink during all long runs in hot weather. You could run with a backpack designed for runners, or you could plan a route where there are water fountains/ bottles of water available on a regular basis.
Sweating is a good thing because it cools your body. But when you lose too much water you become dehydrated. The average (sedentary) person needs around eight 8-ounce glasses of fluid a day. Runners need double that.
Two hours before your daily hot weather run or race, you should drink 16 ounces of fluid. Ten minutes before you start your run, drink another on or two cups of water or sports drink. Drinking early and drinking often is the key. It is advised you should drink immediately after finishing a run (in intervals). Recommended is a minimum of 16 ounces for every 30 minutes you ran. If you don't take proper hydration seriously this is what can happen:
Heat Cramp: very painful cramp that rarely "works itself out".
What to do: Stop running.
Drink fluids immediately (sports drinks as well as water)
Massage the muscles once the pain begins to subside.
Cool body with wet towel or ice packs.
Get out of the sun!
Heat exhaustion: very serious and can lead to heat stroke.
Symptoms are: dizziness and "goose bumps," nausea sometimes accompanied by vomiting, moderate to severe headache, weak legs, lack of coordination, rapid pulse, heavy sweating often accompanied by moist and cold skin, muscle cramping.
What to do: Stop running, get medical attention, get out of the sun, drink large amounts of fluids (in intervals) including sports drinks, lie down and elevate feet over heart, loosen clothing.
Heat stroke: Can be fatal. Unfortunately, sometimes runners will ignore the symptoms of heat exhaustion and will continue to push themselves until they are nearing a total thermo-regulatory breakdown.
Symptoms are very similar to those of heat exhaustion but rapidly progress to: disorientation, weakness in the legs to the point that the runner may fall, strange behavior, "fuzzy" thinking, rapid pulse, hot/dry skin, body temperature of 104 or higher, lack of consciousness, convulsions or seizures, coma.
What to do: Someone suffering a heat stroke needs immediate medical attention. They should be moved out of the sun, cooled by either rubbing their body with ice or immersing them in cold water and giving them fluids intravenously.
So please follow the recommendations to stay hydrated. If you don't, you are not running to improve your health anymore; you are putting your health in jeopardy.
Contact Ester Marsh with health and fitness questions at 704-636-0111 or emarsh@rowanymca.com.
Notice about comments:
Salisburypost.com is pleased to offer readers the ability to comment on stories. We expect our readers to engage in lively, yet civil discourse. Salisburypost.com cannot promise that readers will not occasionally find offensive or inaccurate comments posted in the comments area. Responsibility for the statements posted lies with the person submitting the comment, not Salisburypost.com. If you find a comment that is objectionable, please click "report abuse" and we will review it for possible removal. Please be reminded, however, that in accordance with our Terms of Use and federal law, we are under no obligation to remove any third party comments posted on our website. Full terms and conditions can be read here
Salisbury Post is proud to offer our users enhanced commenting features. You can now build user-to-user connections, follow friend's recent posts, add an avatar that fits your personality, and more. If you have posted here before you’ll need to sign up again and if you’ve never posted start now by signing up
Most Popular Stories
Poll
Do students have too much homework?
