Acclimating to Summer Running.
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rduhlir
Posts: 3,550 Member
Hey everyone. It has been a long time since I posted a new informational post. With the warmer weather finally rolling in and summer coming, I think it is a good idea to discuss what to expect with running in the summer. Yes, there will be sweat and heat. But there is a lot of other things you will need to consider.
According to Jack Daniels, a respected Olympic running coach/olympian and exercise scientist, some runners perspire twice as much as others—in identical heat conditions and with matching body composition, weight, and running speeds. It takes about two weeks of training in warm conditions to acclimate properly, and it is important to know when to train in these conditions
What does this mean for you?
Slower running times during the summer. THIS IS TO BE EXPECTED. So do not get discouraged when on a spring day you can run easily at a 11:00 pace, but then one day in July you end up running a 12 or 13 pace. Your pace will go down as the temperature outside climbs. How can you avoid this? By running during the cooler parts of the day, early morning and in the afternoon after 4 pm.
Another thing you will need to consider is fluid loss. During the winter, most runners can do without carrying their own water. But during the summer, water becomes a must during runs. I see it a lot in my running groups. All the super fast people right now, the one's who have been running for 10+ years, none of them have a water bottle. But give it another 2 weeks and every single one of them will have one in their hands. Why? Becasue dehydration can cause a world of running injuries that you don't want. It can cause muscle break down and tendon issues besides the normal heat related injuries.
If anyone has any question regarding heat running please feel free to ask them and any of the seasoned runners who are still here will do our best to answer them or point you in the right direction for the answers.
According to Jack Daniels, a respected Olympic running coach/olympian and exercise scientist, some runners perspire twice as much as others—in identical heat conditions and with matching body composition, weight, and running speeds. It takes about two weeks of training in warm conditions to acclimate properly, and it is important to know when to train in these conditions
What does this mean for you?
Slower running times during the summer. THIS IS TO BE EXPECTED. So do not get discouraged when on a spring day you can run easily at a 11:00 pace, but then one day in July you end up running a 12 or 13 pace. Your pace will go down as the temperature outside climbs. How can you avoid this? By running during the cooler parts of the day, early morning and in the afternoon after 4 pm.
Another thing you will need to consider is fluid loss. During the winter, most runners can do without carrying their own water. But during the summer, water becomes a must during runs. I see it a lot in my running groups. All the super fast people right now, the one's who have been running for 10+ years, none of them have a water bottle. But give it another 2 weeks and every single one of them will have one in their hands. Why? Becasue dehydration can cause a world of running injuries that you don't want. It can cause muscle break down and tendon issues besides the normal heat related injuries.
If anyone has any question regarding heat running please feel free to ask them and any of the seasoned runners who are still here will do our best to answer them or point you in the right direction for the answers.
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Is water necessary even for short runs? I know that is kind of vague question--by short I mean 2 to 3 miles, which will hopefully be my short run by then. It gets ridiculously hot and humid here, so I suspect the answer is yes, but I don't know if I can get comfortable carrying something.0
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Is water necessary even for short runs? I know that is kind of vague question--by short I mean 2 to 3 miles, which will hopefully be my short run by then. It gets ridiculously hot and humid here, so I suspect the answer is yes, but I don't know if I can get comfortable carrying something.
This depends on the person really. If you find yourself drenched in sweat during a short run then I would bring water yes. I will be coaching a beginners running group here in Memphis and they require you bring water...even for the shorter runs...because of how hot it is.
The is what I have:
I have two of them actually....and they are great for running with. There is a strap that you slip your hand into and it helps keep the bottle in your hand so you aren't dropping it.0 -
Camelbak do a similar one with their Podium chill bottle, an ice compartment in the middle to keep the water cooler.
Personally I have a fuel belt with space for two 500ml bottles that I use for 10K upwards, and for longer than 20K trail runs I'm now using a camelbak type system.
When I started running using the C25K plan I used at least one bottle of water each session, but now that I'm much fitter I don't need to bother for short sessions.0
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