Monday, May 29, 2006
Heat acclimation
The summer heat has returned. It can take up to two weeks of exercise in the heat in order for your body to become acclimated to it. With that in mind, there are a couple of things that you can do in order to protect yourself.
First, hydrate. You should drink enough water so that whenever you go to the bathroom your urine is clear - the less colorful the better. Get in the practice of weighing yourself before and after your runs. Anything that you lose when you are running is strictly water weight. Drink enough water when you get home so that you recover the water weight that you lost while exercising.
Second, take it easy. The heat and the humidity can make a run of similar pace take much more effort. Back off on your pace by about 30 seconds or so per mile until you have become acclimated to the heat. If you go to start an up-tempo run and the heat is oppressive, you may just want to gear down and take it easy that day.
Third, schedule your workouts away from the heat. The weather is at its coolest in the early morning. If you can run then, you'll be able to escape from the worst of the heat. After dark the weather breaks somewhat, so if that is an option, run then. Just make sure that you take into account your safety. Wear bright and/or reflective clothing and watch for traffic.
First, hydrate. You should drink enough water so that whenever you go to the bathroom your urine is clear - the less colorful the better. Get in the practice of weighing yourself before and after your runs. Anything that you lose when you are running is strictly water weight. Drink enough water when you get home so that you recover the water weight that you lost while exercising.
Second, take it easy. The heat and the humidity can make a run of similar pace take much more effort. Back off on your pace by about 30 seconds or so per mile until you have become acclimated to the heat. If you go to start an up-tempo run and the heat is oppressive, you may just want to gear down and take it easy that day.
Third, schedule your workouts away from the heat. The weather is at its coolest in the early morning. If you can run then, you'll be able to escape from the worst of the heat. After dark the weather breaks somewhat, so if that is an option, run then. Just make sure that you take into account your safety. Wear bright and/or reflective clothing and watch for traffic.
# posted by mypetrock : 12:44 PM
