For many runners, running in heat and humidity is almost a necessity this time of the year. Even though the challenge is unavoidable, the risks of dehydration, heat stroke and other heat-related illnesses are preventable. Common sense is the key to avoiding problems. The following precautions will help the runner run safe in the heat.
Choose a Cooler Time to Run
Running between 10 a.m. and 4 p.m., when the sun's intensity is at its greatest, should be avoided altogether. Better still, one should consider finishing the workout before sunrise. This ensures that the whole process of running is done in the cool, and in the shade. Running after sunset is the second best. However, it usually takes hours for the air to cool down even after the sun goes down, on a particularly sunny day. If one must train during those hours, sticking to shady roads or trails. Alternatively, a treadmill will provide a much better condition than the concrete pavement.
Wear the Appropriate Sunscreen
The runner is advised to protect his skin with a waterproof sunscreen that has an SPF of 15 or above and offers broad spectrum protection, one which protects against both UVA and UVB rays. Stick formulation sunscreens work better for the runners' face as they don't tend to run into his eyes the way liquid sunscreens do.
Choose the Right Clothes
Light-colored, loose-fitting clothing made of porous synthetic fabrics (examples include Coolmax and Polypro) is much better than cotton. This will help heat and sweat to escape. Perspiration is nature's way to help the body to cool down and dry up, permitting better regulation of body temperature. Tight clothing traps the vapour from sweating, and dark colors favour the clothing absorbing the sun's light and heat. Both should be avoided when running in the heat.
Hydrate Adequately
Hydration is the cornerstone of prevention of heat-related problems. This means drinking fluids before, after, as well as during the workout. Hydration needs vary with multiple factors including the air temperature, air humidity, our intensity of exercise, the slope and ruggedness of the terrain, and the duration of the workout. The phrase "obey your thirst" has been coined to recommend drinking liberally whenever the runner feels thirsty, rather than according to any time-volume formulas. When the run lasts longer than half an hour, the runner should plan ahead for access to fluids, for example, by carrying a water bottle. A sports drink (like Gatorade or Powerade) is to be preferred as it replaces both the water loss and the loss of electrolytes.
Restrict the Intensity of the Run
Most runners can manage not pushing themselves during training in the heat. It is often during a race that they might risk heat-related problems to achieve their performance goals. During an intense workout, and more so, on a race day, the runner should take weather conditions into account and adjust the performance goals even before he starts. He might feel fine at the start, or even throughout the first three-quarters of the run. Before the temperature rises to about 65 degrees F, he might not notice much heat buildup, even though it is stressing his physiological systems. Once the temperature goes above 65 degrees F, he might suddenly feel hot, sweaty and faint.
Pour Water Over the Head and Body
Water is nature's most important coolant. Carrying the water bottle during the run is a great idea. It not only allows one to hydrate, but also to cool himself by splashing water on his head and body when he feels the heat build up. The cooling lasts for quite a while as the water takes time to evaporate from the skin.
Learn About the Signs of Heat Problems
The runner should familiarize himself with the signs of heat problems. Recognizing these signs early in the course will prevent full-blown occurrences of these problems. Hence, if the runner feels dizzy, disoriented, or his skin gets cold and clammy in spite of the hot weather, or if the objects he sees appear different in color or degree of brightness, he should stop running immediately. If these symptoms don't resolve quickly, he should even sit or lie down in the shade. There should be no hesitation to seek help when his level of consciousness still allows him to do so. Heat strokes have certainly caused death and serious complications if not treated promptly.
Benson Yeung - General Surgeon born in the sixties, grew up in Hong Kong, won numerous writing awards in primary and secondary schools, educated in ...
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