Hit The Road...Running provides fitness training and education aimed at runners. This section is a collection of articles and white papers written by Tony Denford, founder of Hit The Road. Feel free to post your thoughts in the comments of any post.

Tuesday, May 30, 2006

Hot weather running

The heat can make it difficult to get all your training in but there are ways to make it a little more comfortable.

The two major issues with the heat are air quality and heat stroke. If you suffer from a respiratory issue you should either run very early in the morning before the low level ozone gets cooked by the sun, run on a treadmill or even consider not running on air quality days.

Heat stroke is also a serious concern and can be deadly. Here are some tips for keeping cool:
- Drink lots of water or sports drink that can replace some of the electrolytes you lose while sweating.
- Run when it's cooler outside either early in the morning or late at night.
- Try to pick a shady route and make mental notes of where there are water fountains or other places to get a drink.
- Make sure someone knows how long you will be out and where you are going.
- Wear light coloured materials and a hat.
- Don't forget the sunblock.
- You will also be more comfortable in technical fabrics that wick the moisture away from your body and help you keep cool.
- Slow down and take it easy, don't forget to cool down slowly at the end of the run.
- Know the signs of heat stroke and get help if you are not feeling well.

Just in case you're not sure, here are the symptoms:
- headache
- dizziness
- disorientation, agitation or confusion
- sluggishness or fatigue
- seizure
- hot, dry skin that is flushed but not sweaty
- a high body temperature
- loss of consciousness
- rapid heart beat
- hallucinations

So if you feel like you are drunk and it's 40°C and giant spiders are painting the buildings around you, it's probably time to ask for help!