Dealing with the weather: extreme heat

I have more good news. 

When the weather heats up, you don’t have to sacrifice your run!

5 tips for running in extreme heat

1. Stay hydrated. Drink water throughout the day to stay hydrated. Your body will be able to adapt better to handle the stress of extreme heat when it is properly hydrated. A sports beverage is a great drink choice during a run because it replaces electrolytes which you lose through your sweat. *Remember that by the time you feel thirsty, you may already be dehydrated. All the more reason to drink up!*

[The above photo is me guzzling water after a run in 80 degree weather!]

2. Run at cooler times of the day. Try to get your run in early in the morning or in the evening when the sun’s rays aren't as hot. Your body will thank you.

3. Adapt. Slow your pace and reduce your intensity when running in extreme heat. Your body can adjust to warmer weather in about two weeks.

4. Wear the right clothes. Wear loose fitting wicking clothes that are light colored. Wicking apparel allows moisture to pass through the material so your skin stays cool. It is also a good idea to wear sunglasses, waterproof sunscreen, and a hat to protect your skin and eyes from the sun.

5. If all else fails... If there is a heat alert, a poor air quality day, or you just can’t stand running in the heat, complete your run indoors, on a treadmill.

Dealing with the weather: cold

I have some good news.

When it's cold outside, you don’t have to sacrifice your run! As long as you are safely dressed, you can run in cold weather.

First things first, it is a good idea to get motivated to run outside in cold weather. Running can improve your energy level, help you sleep better at night, and will keep you in great shape. If you remember these things before heading out for a run, you will be sure to stay motivated. Meeting up with a friend is another way to assure you will run because you won’t want to let your friend down.

Dress in thin, sweat-wicking layers. Your base layer of clothing should be a thin layer of synthetic material like polypropylene because it wicks sweat away from your body. Avoid cotton because once you sweat, it will stay wet and make you feel cold. Your outer layer of clothing should be nylon or Gore-Tex to protect you from rain, snow, and wind. As a rule of thumb, try to dress as if it is 20 degrees warmer because your body will heat up as you begin running. You should be slightly cool when you start a run in cold weather.

(Image source)

Protect your hands, head, and feet. Up to 30% of your body heat escapes through your hands and feet and 40% of your body heat can escape through your head. Mittens will keep your hands warm, a hat won’t let heat escape from your head, and wool socks such as SmartWool Socks can keep your feet cool and dry.

If you don’t enjoy running in cold weather, you also have the option of joining a gym and running on a treadmill!


Reader Questions: What is the coldest temperature you have ever ran in? What is the coldest temperature you have ever experienced?

Staying Injury-Free

One of the most common reasons why runners don’t achieve their goals is because they get injured. 

Unfortunately, most runners have to deal with injuries from time to time. When one begins to run for the first time or starts training for a race, they often are highly motivated and want to improve quickly. Running too fast or adding mileage too soon in a training plan can lead to injury.

 I would like to present an important tip for staying injury-free. But first, you may be wondering how you know if you are injured. 

4 Injury Warning Signs

1. Inflammation- swelling, tenderness, puffiness or thickening at a specific point in a bone, muscle or joint.

2. Loss of function- the area doesn't move normally or work correctly.

3. Pain- pain that does not go away as you warm up or pain that bothers you even when you aren't running.

4. Suspect- you may have a feeling that a body part feels "off."

Staying Injury-Free

• Be sensitive to your "weak links." Weak body parts take on more stress when we work out therefore they are the first to hurt, ache, or malfunction when you run too fast, too far, or too many days in a row. Common "weak links" for runners are the knee, hip, ankle, Achilles tendon, and hamstring. 
• Tip: At the first sign of irritation of a "weak link," stop running immediately and take an extra day off of training. It is also a good idea to visit your physician for a proper diagnosis. 

 

Running gear

One of the best things about running is the fact that is a fairly inexpensive sport because you don't need much equipment or fancy gear. If you run on a regular basis you will need a few items to make your running safe, comfortable, and smooth. 

I will separate the running gear into two categories: necessary and optional.   

Necessary: Running shoes. A huge cause of injures in running is wearing old or the wrong type of running shoes.  Running in old shoes isn't a good idea because you are supposed to replace your shoes every 300 to 400 miles. To prevent yourself from wearing the wrong type of shoe for your body, visit a running specialty store to have your foot type and running style evaluated so you can choose the right shoe.

(I wear Brooks running shoes!)

Necessary: Technical fabric clothes. When running, it is important to stay dry and comfortable, especially in extreme heat or cold. Sporting goods stores sell sweat wicking clothes that will keep you dry and warm in the winter or cool and dry in the summer. Try to avoid cotton because once it gets wet, it stays wet. 

(This is a good example of cold weather running gear. Image source.)

Necessary: Water. If you run for more than 30 minutes, you should drink water to stay hydrated so you don't suffer from headaches, muscle cramping, or dehydration. It is a good idea to drink 4 to 6 ounces of water every 20 minutes while running. If you don't have access to a water fountain during a run you can bring a water bottle along. 

Optional: Running watch. A running watch is a fun tool that you can use to track your time, pace, mileage, and heart rate. Running watches can be useful but also expensive and definitely aren't necessary.

(I use this running watch.)

Optional: Foam roller. A foam roller is a cylinder made of foam that is used for self massage and stretching. According to a Runner's World web article, "Using a foam roller can provide similar benefits as deep-tissue massage. By increasing flexibility and decreasing muscle tension, it can help prevent injury and improve performance." 

(Image source)

Beginning to run: 6 tips

Now that I have introduced myself and stated some goals for my blog, I would like to post today about beginner running. If you think about it, everyone who is an experienced runner was once a beginner.  Even if you are an experienced runner, this post can be great to read because many of the tips I provide can help you to continue to improve your running. 

(image source)

Here are my 6 tips for new runners:

1. Don’t start off too fast. I mean this in two ways. First, don’t start off running at fast speeds. I say this because many people begin running and feel as if they have to run fast; you don’t have to run fast! You will like running much better if you run at a comfortable pace or even run a little and walk a little. Secondly, don’t start off by running every single day. Make sure to consult with your doctor before you begin a running program. It’s a good idea to start by running two times a week for 20 minutes and then slowly increasing the time you spend running and the number of runs you complete a week.


2. Pick a route close to home. It's a good idea to pick a running route close to home first of all for safety, and secondly because you will be more likely to stick with running because it is convenient. I know that I am much more likely to complete a run if I only have to step out of my front door instead of having to drive to a trail or park.  


3. Set realistic goals. Setting realistic goals will help you to stay motivated and encouraged to keep running. I suggest setting short and long term goals. A good short term goal for a beginner is to try to run 3 times a week. Completing this short goal will encourage you to keep running the next week. A good long term goal for a new runner is to be able to complete a race or certain amount of miles. Having long term goals will motivate you!


4. J ump into the running community. Subscribe to a running magazine such as Runner's World, browse the web for running blogs and forums, read books on running, join a local club, or even volunteer at a race. Doing any of the above will help you reach out to other runners or just learn more about the sport in general. You may find a certain area of running such as an interesting race or way of training to spark your interest!

(image source)

5. Mix up your training. Running the same route at the same speed day after day can make you feel less than enthusiastic about running. Try new routes, speeds, and distances in your runs. Remember to take rest days and try other activities like cycling, swimming, walking, or weight lifting to give your body a break from running.

6. Don't compare yourself to other runners.  It can be easy to look at other runners and think about how they are in better shape or faster than you. You should run for yourself and no one else, by doing this you can be assured that competition means nothing. Also remember, not every run will be perfect, but you can learn something new from every run!

An introduction post!

Hello and welcome to my blog about running! I’m Allie and this is my first post.

 I will be doing 3 things in this blog post:

1. Introducing myself and giving a background on my running career.

2. Stating my goals for this blog.

3. Describing what topics within running will be included in my posts.

Here we go!

1.       About me and my running career.

I’m Allie and I’m 19 years old. I began running in middle school when I joined the track team. I ran the 400 meter dash and the 100 meter hurdles.

 In high school I ran the 400 meter dash, 100 meter hurdles, and the 800 meter dash. I liked running short distances but began to have interest in running 5k’s (3.1 miles) during my senior year of high school. I ran my first 5k in April 2010 and fell in love with distance running and road races. 

 Since my first 5k I have run many others as well as 10k’s (6.2 miles), 2 half marathons (13.1 miles), and I’m currently training for a full marathon (26.2 miles) in June 2012. 

2. My goals for this blog

My goal for this blog is to talk all about running. I have learned many lessons from past mistakes and I want to share my insights! I am always learning new things about this wonderful sport and I am excited to blog about what I learn. 

3. Topics I will be blogging about

I will be blogging about much more than just the sport of running. I have created a list of some of the topics that also deal with running that I will blog about: 

-Training plans

-Nutrition

-Various races

-Footwear

-Speed work

-Running workouts

-Treadmills

-Dealing with weather

-Running gear

-Cross training

-Injury prevention and treatment

*The above list is always able to change and is not limited by any means. If you have a question about running, I would be happy to do a post on it; just leave a comment, don't be shy!*

Now, I'll leave you with a quote.

The best part of a run? The birds chirping, the awesome air, and the fact that a lot of people are still sleeping. The worst? The first couple of steps. Just getting the creaks out. 

-Summer Sanders, Olympic gold medalist and TV commentator