Wednesday, August 6, 2014

Midweek Motivation and Some Summer Running Tips

"Here are some who like to run. They run for fun in the hot, hot sun." ~Dr. Seuss
It finally feels like a typical Midwest summer - hot and muggy.  Keep safe and keep running with these 10 summer running tips from Active:

1. Acclimatize - on your first run in the heat, you should cut your intensity by 65 to 75 percent. Then over the next 10 days, slowly build back to your previous level.

2. Check the air quality and heat indexes.  If the air quality index is code orange, and you're sensitive to air pollution and/or have upper respiratory problems, you may not want to run. If it's code red, it's not suitable for anyone to run.
The Heat Index tells you what the temperature feels like when combining the air temperature and the relative humidity. For example, if the air temperature is 90 degrees and the relative humidity is 70 percent, then it's going to feel as if it's 106 degrees. Ouch! These are not good running conditions.

3. Hydrate! Hydrate! Hydrate!  Before, during and after.

4. Know the warning signs of dehydration, heat exhaustion and heatstroke.   

5. Run with a buddy. 

6. Run early in the morning.  The hottest part of the day is typically around 5 p.m. So, if you can't run until after work, wait until later in the evening.

7. Wear light-colored running tops and shorts made of technical fabrics. 

8. Find a shady route or run on a treadmill on really hot days.

9. Be sure to wear sunscreen.

10. Let your family and friends know your running route. 

Have any more summer running tips?

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