Tag: heat exhaustion

The Heat Is On!

July 14, 2014

Heat Wave High TemperaturesI have been struggling with the heat.  I ran when on vacation in Florida in May and it was hot.  It is hot here in CT now.  But it is also very humid.  Ironically as I am typing this blog post I saw in Facebook that Jeff Galloway posted tips for training in the heat.

I was about to write to express my frustration that I feel like I can’t get faster in the heat.  I feel like I am going backwards, well maybe not backwards, but I’m not speeding up.  I went for a run on Saturday and was going to just do 3 miles, but decided to push to 4.  It was mid morning and it was really hot and humid.  I didn’t have water on me.  But I took it “easy”.  My average pace was 11:45.  When I got back home my face was red as a tomato for a while after my shower.

So I am going to learn as I write this blog post and read what Jeff has to recommend.  His advice is as follows:

Once a week insert hot segments into your workout.  If you feel any indication of heat stress you must stop immediately.

Heat training is similar to endurance training.  You have to adjust a little bit at a time.  But back off so you don’t get hurt.  I learned this lesson the hard when when I pushed myself in the heat last summer and had a hamstring strain.  I was pushing myself for Dumbo training during a dangerous Heat Wave.  Not too smart.  I had water with me, but it is dangerous.

By doing a little heat training and then backing off your body adapts each time to deal with the heat for next time.

Here’s the key point I am struggling with.  As it gets hot out we are supposed to slow down our pace.  So how do I train to go faster if I am supposed to slow down in the heat.  Jeff’s formula is to slow down :30 seconds per mile slower for every 5 degrees above 60℉.  But he also recommends the following below for heat adaptation.

How?

Jeff says to do the following:

Week 1 – 5-7 minutes
Week 2 – 7-9  minutes
Week 3 – 9-12 minutes
Week 4 – 12-16 minutes
Week 5 – 116-22 minutes
Week 6 – 22-26 minutes

It’s important to warm up for at least 10 minutes of easy running and walking after the heat phase.

During these heat adaptation workouts it is important to run and walk at an easy pace.  You are only working on the heat adaptation not your speed.  This is where you can get hurt.

If you are beginning to feel any of the symptoms below you must slow down and walk.

    • Intense heat buildup in the head
    • Headache
    • Confusion or loss of concentration or muscular control
    • Over-sweating and then cessation of sweating
    • Clammy skin and excessive breathing
    • Extreme tiredness, upset stomach, muscle cramps
    • Vomiting or feeling faint

I was feeling a couple of the symptoms on my run on Saturday.  I have run in the heat a lot, but this morning it was a very hot and humid day.  I was so hot in my face and sweating like crazy.  I also started to feel tired, but assumed it was because of the effort I was putting into my run on a humid morning.  When I got home I was dripping with sweat for some time after I was inside in the air conditioning.  I took a cool shower and put a cold ice pack on my face.  I drank a LOT of water throughout the day.  I was very thirsty and I ended up having a headache later in the day.  When I ran the Heartbreak Hill Half Marathon I had similar symptoms.  It’s hard to run in the heat.  No doubt about it; but I think with the training like Jeff recommends, it will make me a better runner, especially with the races I do in Disney.

Running When It Is Humid

June 17, 2014

hotrunnerThis is the time of year now when I have to be smart when I am running.  I have made mistakes that were costly and ended up requiring physical therapy because I got cramped up in the heat.  I also learned about dehydration when I was a beginner and was pushing too hard in the heat to the point where I was seeing tunnel vision and stars in my eyes during my run (usually uphill).  I saw a doctor for it and they told me I was dehydrated when I ran and pushing too hard for the conditions. I need to invest time at home for 30 minutes a day to do the simple exercises to prevent injuries and strengthen my core muscles and my glutes and hips. This is especially important during this time of year because it doesn’t matter how much I drink, I still lose a lot of water during the hot runs.  However I prefer to spend 30 minutes getting on a good sweat instead, therefore I get injured.

Running in the heat is one thing.  Running when it is very humid is another.  The humidity is more taxing on the body because of the higher moisture content in the air, making it feel hotter.  When you are running on a very humid day, the moisture that your body produces to help cool your body off doesn’t evaporate so the heat never leaves body.  This is dangerous.

I noticed that after running the Heartbreak Hill Half Marathon two weeks ago that I felt flush all throughout the afternoon and evening after the race.  That is because body was heated up and couldn’t cool off with the hot and humid weather.  I also had a headache that afternoon and I think that was because despite having water and Nuun with me and taking water on the race course, I was dehydrated.

heatwaveSo what do you do when you need to get in a run and you don’t want to use the treadmill? Find a shady course to run on.  Try to run early in the morning.  Run along the water where there is typically a breeze, and take walk breaks.  You also shouldn’t try to get your best race pace during these conditions.  Train to run in these conditions, but don’t expect to be at your peak performance.  When the temps heat up, your heart beat also increases by 10 to 20 beats per minute.  That’s going to cause you to work even harder.

Jeff Galloway says when it gets hot out to slow your pace down by 30 seconds/mile for every 5 degrees above 60F.  That’s a lot to slow down.  But he is totally right.  If you don’t slow down in the beginning you are certain to be slower at the end because your body just won’t be able to cool off and you won’t be running at your best.  He says:

 For every second you run too fast during the first half of a race on a hot day, expect to run 10 seconds slower at the end.

How do you know if you are getting heat exhaustion?  These are the signs to look out for:

  • Fatigue
  • Nausea
  • Dizziness
  • Headache
  • Tingly Skin
  • Confusion

If you feel any of these symptoms, end your run and/or walk home.  It’s not worth the risk.  If you do feel these symptoms coming on, get into the shade, pour cold water onto your head, and if possible put ice on your neck.  Lay down and elevate your feet.

You can work towards the ability to run in this heat by taking it slow and in small increments. Being from the East Coast, I really only have these conditions to run in for about 4 months out of the year.  I usually don’t do races in the summer and the last time I did it was my first injury that required PT.  So I have learned what to look out for.

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