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Stay Cool on Your Next Run with These Great Tips!

By: Angela Joy

All year long we count down the days till the sun is shining, the ocean water is glistening and the warm sand sits beneath our toes – alas summer has arrived!

When you live along the Shore, you can’t help but love summer. When you are a runner this love has a completely new meaning.
Warm weather means more daylight which equates to more running – and who doesn’t love more running?

While the warm weather and increased daylight can be fantastic the summer season does have the potential to create some critical situations such as; heat exhaustion, heat stroke, severe dehydration, sun burn, and severe body fatigue.

In an effort to stay cool and healthy this summer while running, try following the following tips.

Running water

  1. Stay Properly Hydrated

Hydration is critical when running during the summer months.
Dehydration can lead to difficulty breathing which can lead to injury, falling faint, or even heat stroke.

When the body is lacking hydration the amount of blood volume decreases causing the heart to pump harder which will impact performance.

As a result it is best to drink water before a run, during a run and after the run.

Be conscious of your hydration level.

Try checking the color of your urine to determine how hydrated your body is.

The darker the color the lower the level of hydration.

The lighter the color the greater the level of hydration.

  1. Warm Up and Warm Down

Before you begin your workout or next race be sure to start with a warm up.

I know this may sound counterproductive especially if temperature is warm and your body already feels warm, however the warm up is a very important part of running.

The warm up allows the body to adapt to the movement that you are preparing for.
Blood is pooled into the legs and arms away from the organs in order to allow you to run.

The warm up also allows the body time to acclimate to the current temperature.

If you spent the morning indoors with the air conditioning on your body will not be prepared to jump outside in the heat and start running.

The warm down, or cool down, is also important.

If it is very hot outside and you have just completed a workout you it is important to slow down your pace for another mile or so, allowing the body to cool down, the heart rate to decrease and

Long Distance

  1. Wear Sun Screen

While running outdoors during the summertime it is important to apply sunscreen to skin surface areas that will be exposed on the run.

Sun burns and skin cancers are not fun, therefore preventative measures such as applying sunscreen early and consistently are essential.

In an article published in Running Times in May 2015 San Diego runner and board certified dermatologist Jeffrey Benabio stated that the best sunscreen to apply is the on “you’ve got.”

Benabio suggests applying sunscreen with an SPF of 30 while consistently re-applying.

When applying sunscreen make sure to cover all of your bases; face, lips, head, ears, chest, arms and legs.

  1. Wear the Proper Attire

While I can suggest to you specific clothes to wear in the heat it is equally important to recognize clothes not to wear in the heat.

Clothes that are black, made of cotton, are too big, and stick to the body should not be worn when running in the heat.

Items that should be worn include dri-fit and sunlight reflective clothing, sleeves to block the sun, a hat or visor and sunglasses.

Each item will assist in keeping your skin health, sunburn free and the body cool.

ST Runners

  1. Run at the Right Time of Day

In an effort to avoid the high temperatures or high humidity try running early in morning before sunrise or late at night just before sunset, or even after if possible.

Avoid running in the middle of the day when the temperatures are at their high and the sun is strongest.

Both running early and late in the day may seem inconvenient, however both can be very relaxing and enjoyable.

Very few people are awake or out on the road at these times plus you might get a chance to see a sunset or sunrise.

  1. Run in Shaded Areas

Try running in a new location.

Seek out areas close by a body of water, surrounded by trees or in a cool area.

Running on asphalt, in the middle of the day, without any trees or a breeze can be disastrous.

No matter how well you have prepared for the run you will feel drained and can potentially harm the body.

Seek out shaded areas and enjoy the run without the discomfort.

Running 2

  1. Listen to your Body!

Most importantly listen to your body.

Running is the heat can have a dramatically negative impact on the body.

If the proper precautions are not taken you may find yourself feeling nauseous, sluggish, tired, ill and/or dizzy.

Listen to your body. If it feels too hot to run – don’t.

If you feel tired and think you should stop, don’t test yourself – not on a hot day.

Recognize and feeling of concern and address it as soon as possible.

When dealing with heat, err on the side of caution.

Enjoy the sun and the surf this summer. Stay cool and keep running!

 

Do you like to run in the summer? Share with me some of your favorite summer running tips! I would love to hear from you. 

 

❤ Wishing you joy, blessings and love,

Angela Joy

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Runner’s Tips for Avoiding Heat Illness This Summer

By: Angela Ciroalo

Things are heating up at the Jersey Shore – quite literally actually.
Summer has finally set in and runners alike are enjoying every bit of it.

Despite the welcoming temperatures and sun’s refreshing beams, there are some factors that must be considered before jumping onto the pavement to run these next two months.

Jumping on the beach

Photo taken from http://www.philly.com

Heat Illness
Heat illness can occur to anyone participating in outdoor activity during a hot day.

The Centers for Disease Control and Prevention [CDC] reported that between 1999 and 2010 an average of 618 people died in the United States each year due to a health-related illness.

The CDC further stated that heat-related deaths are more common in the United States than deaths due to tornadoes, earthquakes, floods and hurricanes combined.

HOT running
Photo taken from philly.com

The cause of a heat illness is often attributed to the body being unable to regulate the internal temperature controls, medicinenet.com reported in a June 2015 article titled, Hypothermia.

During high temperatures, the body will attempt to cool itself down through the evaporation of sweat.

Issues occur, however, when conditions such as high temperatures and humidity levels prevent sweat from evaporating, leaving the body in an overheated state.

Sweat is unable to evaporate as quickly in high heat/humid conditions, preventing heat from being released.

Types of Heat Illnesses
There are several types of heat-related illnesses.

Heat-related illnesses include; heat cramps, heat syncope, heat exhaustion, heat stroke, and hypernatremia, according to the United States Health Service Commission Corporation [HSCC].

Heat Illness
Photo taken from kidshealth.org

Heat cramps are pains most commonly in the quadriceps, hamstrings and calves, caused by dehydration, electrolyte loss or inadequate blood flow to muscles.

Heat syncope is the result of decreased blood flow to the brain.

Heat exhaustion is a shock-like condition caused due to the body’s inability to acclimate to the high temperature and level of exercise, combined.

Hyponatremia, or water intoxication, is the attributed to excess water intake without proper electrolyte consumption.

Common symptoms and signs of heat-related illness includes; profuse sweating, dizziness, faintness, increased heart rate, nausea, vomiting, headache, extreme thirst, chills,  and even loss of consciousness.

Heat Illnesses
P
hoto taken from uchicago.edu

The most severe of the heat-related illnesses is heat stroke.

Heat stroke occurs when the body temperature is too high and the thermal regulatory mechanism is overwhelmed, according to the HSCC.

Heat stroke can occur due to fluid depletion or inability to absorb fluid.

Key signs include hot skin, pale skin, high pulse, high respiratory rate, decreased urine output, a temperature over 104 or 105 decreased Fahrenheit and pupils that are dilated or unresponsive.

Treating Heat Illness
Most of the above stated heat illnesses can be treated by moving the ill person to a cool, shaded area, placing a wet towel on their skin, elevating the feet, and offering them water and/or an electrolyte-filled beverage.

In the event of a more severe heat illness, call emergency personnel immediately.

Heat ill
Photo taken from constantcontact.com

Tips to Avoid Heat Illness
There are a number of ways to avoid heat-related illness during exercise this summer.

The first and foremost action should be, however, to check the heat index.

The heat index is the air temperature and humidity levels – combined, to provide a description of how the temperature will feel, according to the United States Health Service Commission Corporation [HSCC].
The heat index will determine whether or not it is safe to participate in outdoor activity.

Heat Index
Photo taken from wsu.edu

When temperatures exceed 90 degrees Fahrenheit, runners should not partake in outdoor exercise.

To avoid the steaming temperatures of the hot summer days runners can exercise in the early morning or late night hours.

If temperatures are hot, but not hot enough to refrain from participating in exercise, runners should hydrate well throughout the day and during their run, wear lightweight clothing, and exercise for a shorter and slower distance than they regularly do.

Safety precautions should always be taken during hot temperatures in an effort to avoid injury and illness.

Avoid Heat Injury
Photo taken from twu.edu

Angela’s Summer Running Plan
This summer I will be training for the Atlantic City Marathon, which means I will be outside running – a lot.

ACMarathon
Photo taken from teamintraining.org

In an effort to avoid risk of injury I will be running after sunset and hydrating with additional electrolytes and water throughout each day.

During shorter distance runs I often do not take a water bottle or Camelback water pack with me, although due to the higher temperatures I will.

Taking precaution during exercise is important – not only to avoid injury – but also to improve performance.

The heat can have a severe impact on a runner’s performance, which creates a greater reason to take precaution during these beautiful, hot summer months.

A great quote to get you running this month is from marathon record breaker Bill Rodgers, “Anyone can be a runner. We were meant to move. We were meant to run. It is the easiest sport.”

This article was previously published in Night & Day Magazine

If you have been running outside, share with me some of your warm weather outdoor running tips/suggestions. I would love to hear from you!

Check back in soon to hear more about my training schedule and plans!

❤ Wishing you love, joy and blessings.
Best,

Angela Joy

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