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.

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. 

 

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!