Runner's Training Tips: Newbie questions! :)

Article from Runner's World...Good Advice

PUBLISHED 07/16/2008


1. Drink Up
"When it's hot, I drink at least two more cups of water than usual," says Robert McLane of Scottsdale, Arizona. If you're going out early, "hydrate throughout the day before," says Aaron Runyon of Pace, Florida. The rule of thumb is to aim for 16 to 32 ounces of fluid per hour of exercise, or three to six ounces every 15 to 20 minutes. "Make sure you hydrate with fluids containing electrolytes since you will be sweating a lot of salt out," says John Eng of New York City. Look for a drink that contains 25 to 50 grams of carbs, 230 to 345 milligrams of sodium, and 40 to 100 milligrams of potassium.

2. Run Very Early (or Very Late)
"We meet up anytime between 3 and 5 a.m. so we can be done around the time the sun rises," says Elizabeth Hensley of the running club The Bee Team in Tucson, where the normal high in July is 100° F. If you can't go early, go as late in the day as possible. Although the sun is highest in the sky at noon, the earth's surface heat peaks between 3 and 5 p.m. "I run at mid-night," says Nick Davis of Midlothian, Virginia. "I wear just shorts and shoes."

3. Plan Ahead
Run in a park with water fountains or on a route with convenience stores. "I map my run to make sure I can refill my bottles," says Dominique Perrier of New Orleans. Or stash a cache. "My weekday runs are usually a series of loops in the neighborhood, so I can double past my house, where I leave water or a sports drink by my mailbox," says Warren Biddle of Brandon, Mississippi. "I sometimes ride my bike or drive the route and leave some water along the way," says Sloan McLaughlin, who lives in Egypt. Jesse Mack of Boston keeps a cooler at the end of his street with water, Gatorade, and a hat. "I grab a drink, and switch off hats, so I get a cooldown every loop."

4. Check the Index
It's not the heat, it's the humidity! "Last July, it was 99 degrees at 8 p.m., but it's the 100 percent humidity that will get ya," says Runyon of Florida. Moist air slows down your body's ability to cool itself through sweat. The heat index combines temperature with relative humidity to give you the apparent temperature--how hot it actually feels--and the National Weather Service issues a heat advisory when that hits 105. "I check the weather forecast the day before my long run to decide how early to go out," says Perrier of New Orleans. "Here the temperature doesn't drop much at night, and humidity is higher in the early hours."


Caution!

The National Weather Service considers it dangerous to exercise when the heat and humidity meet (or exceed) the below combinations.

HEAT HUMIDITY
86° F 90%
88° F 80%
90° F 70%
92° F 60%
94° F 55%
96° F 45%
98° F 40%
(See noaa.gov for the complete chart.)

5. Wear the Right Stuff
"Last summer, I ran with a lightweight long-sleeved top that wicks," says Gaeten Dominic of Philadelphia. "My skin temperature stayed cooler for a more pleasant run." Light-colored clothing reflects heat, and a loose fit lets air circulate. Hats are useful for more than blocking rays. "I pack ice under my hat, which lasts about 40 minutes," says Roger Trudeau, who lives in Tunisia. "The cooling effect of the water running down over me makes all the difference."

6. Get Used to It
The good news is your body begins to adapt to elevated heat in only three or four days, though it might take up to two weeks to acclimatize. "Running in Guadalajara, Mexico, it's hot most of the time, so my 'secret' against heat is facing it on a daily basis," says Alberto Aguirre. "Long-distance runs of 30-K at noon are tough, but if you do it twice, you will be ready to finish even if the heat is on."

7. But Be Sensible
"If you ever feel nauseous or heavy-headed, stop immediately, get in the shade, and drink something cold," says Rik van der Vaart, who speaks from experience, having suffered heat stroke when he first moved to tropical Aruba 10 years ago. Tara Sweeney of Boston adds to the list of warning signs: "If you are feeling dizzier than normal, are feeling sick, or are not sweating, then you need to stop and get inside somewhere cool." Michael Bower of San Jose, California, says, "Above all, listen to your body and what it says. It knows more than you do."

8. Seek Shade
Elizabeth Hensley's Tucson club heads to the canyons for shade or the mountaintops for cooler temperatures. "Any time you can spend in the shade will help--stretching, warmups, even water breaks," says Bower, a high school runner in San Jose. Plot routes through residential areas. "There's more shade in the neighborhoods, plus there's usually the opportunity to run through a few sprinklers," says Corinne Makarewich of Harrisonburg, Virginia. Or run by larger bodies of water. "I run near a river or reservoir since it is naturally cooler," says Dejana Knih, who swears Calgary can get "very, very hot" in the summer.

9. Race Easy
Save the 26.2-milers for fall, since the optimum marathon temperature is 54° F, according to Dr. David Martin of Georgia State University. Every seven degrees above that, your overall time slows by a minute or more. "My 10-K race pace at 80 degrees is at least 10 percent slower than at 60 degrees," says John McCoach of North Vancouver, British Columbia. Jeannie Runyon of Pace, Florida, says she and her husband stick to local 5-Ks. "They have sprinklers set up as cooling stations at the finish line." Even with the shorter distances, forget about PRs. "You can't expect to race all out," says Jennifer Kimble of Dallas.

10. Enjoy!
"I put on a pair of lightweight racing shoes, sunglasses, and racing shorts, and run shorter routes more often," says St. John Fletcher of Cincinnati. "I feel like I'm flying." Cool off by standing under a garden hose, as does Victoria Stopp in Pensacola, Florida, taking a cold shower, or getting in a pool. "I jump into the pool and cool my body off before I start," says Donna Parsons of Colchester, Ontario. Amanda James of Annapolis, Maryland, freezes paper cups of Gatorade with popsicle sticks for a postrun recovery snack. Appreciate the light mornings and the absence of snowbanks. Remember, it'll be cold again soon enough.

For more collective wisdom or to share advice, go to runnersworld.com/thepackrules.