July 23, 2006

Every runner feels the burn during their run. But, this post is not about that burn. Lately the heat has been climbing higher and higher. In the past week we have had, in Chicago, some pretty cruel days. Temperatures were in the upper nineties and it felt like it was over one-hundred degrees outside.

On days like these runners need to be extra cautious as not to overexert themselves. In an earlier post on humidity, I provided some basis rules on how to run on hot and muggy days. However, it cannot be stressed enough how dangerous these days can be for runners (or anyone outside for that matter). If you have to go outside and run on these types of days, please take precautions.

• Run in the morning. It will generally be cooler. Plain and simple.
• Avoid afternoon and evening runs. These will be the hottest parts of the day. Sometimes you may run after work because it is starting to cool down and it is your way to relax. The afternoon will be the hottest part of the day. The evening will be better but still be pretty hot.
• Make it an indoor cross training day. Stay inside with the air conditioning. Cross train somewhere you can stay cool.
• Drink it up! Drink water. And do not just start while you run. If you need to go running start getting water in you long before you go out.
• Find the shade. Run in the shade. It will feel cooler. I'm not making any promises, though.
• Find a friend. It is better that you run with another person. If one of you goes down, the other is there to help.
• Make it short. The hottest days of the year are not the best to decided to do that 7 mile run you enjoy so much. Keep your run short and close to your starting point. If you need to, run laps in your neighborhood. This way if you do get exhausted, you do not have to worry about a 2 mile trek back to your house or car.
• Listen to your body. Yes, the brain is dumb enough to stop your heart in order to ensure it is the last organ operating. However, it still knows what you need. If it is telling you to stop running, listen to it. After all, we all owe it one for all those beers.

Play it safe, be smart, stay hydrated, and enjoy your run. If the weather man is calling for record highs never seen before, make that day a personal off day for yourself.

RP

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