Hot weather running

Monday, June 03, 2013 · Mike Davis

What’s New Hampshire without crazy weather?? In a short span of a few days we went from 50 something degrees to near 100 degree temperatures! Totally amazing and now we are heading back to spring like weather and who knows what will come after that? I have talked about it before but I think it is worth bringing up again and that is the effect of heat on our running. I witnessed it Thursday night when I took my 10K training group out for a tune up 10K run and the weather was in the middle 90s. Many struggled with energy as well as an assortment of aches and pains. Not a fun night for many to include “Coach Mike”. Then after working on Saturday I went out and ran in yet another mid 90s degree heat and while 7 miles normally isn’t all that difficult for me, I certainly had to battle through some aches, pains and low energy. I can always tell when the heat is affecting me as my steps get heavier and louder. I feel more like a 16 wheeler than I do an SUV! It’s easy to start thinking that you’re not in very good shape or that you suddenly have soreness in your muscles. You even feel like you are running your normal pace only to find out that you’re slower by almost 20 seconds per mile! The reality of it all is that your muscles and cardiovascular system are being deprived of their normal fuel. Ah, now I know why I suck when it’s hot! Yes and no. Initially the heat steals our glycogen (fuel) in order to cool down our skin which would otherwise combust from the heat. Okay, maybe not really combust but it would not be a good thing if the glycogen ignored the skin and other important systems that are going into a protective mode. So that glycogen that was fueling your muscles and other cardiovascular system is scarce and you are feeling it. Your glycogen is trying to be a servant to two masters and guess which one is winning? What can we do? Well hydration and nutrition play a large role in giving our bodies some additional glycogen and electrolytes that help to support both our running and heat exposure. Start thinking about both hydration and nutrition up to 14 hours before you are going to run. This will insure that you have a well-nourished system that can support you and protect you. You will not be perfect, but you will have greater success. Next don’t expect your best performance and pace yourself early. Getting in your runs might be very important, but pushing too hard will derail you and can also be dangerous. Finally, practice makes perfect! All the above gets better as you repeat it many times and train your body. Like any part of running, if we train wisely our bodies adjust and accept. Don’t give in so quickly, but no when enough is enough for the day. Just be ready to get back out there! Be well and embrace the weather!