It's Hot Out There

It may be March, but some days it feels like July, and that can be a problem because most of us aren't adjusted to the heat yet. That means we have to make wise training decisions:

• Run earlier or later in the day; it may cost you some sleep, but you'll have a better run, so consider getting up early and then adding a nap to your routine.

• Drink plenty of fluids. Pay attention to your body and drink plenty. Be sure to plan this. You may need to drop off water or an electrolyte beverage along your route or purchase a Camelback or similar device. Another idea is to plan your long runs so  that you will be in the vicinity of a convenience store or some other place where you can purchase the required hydrant.
  We're all sweating more now, so you may need to consider electrolyte replacement products to replace what your body loses.

• When you know you'll be running or racing in the heat, pay special attention to hydration the day before. This will ensure that you go into your run or race well hydrated.

• Give yourself a break. One way to tolerate the heat is to do broken miles. That is, break them up into shorter chunks. Maybe every two miles you stop in the shade, drink water, and walk gently until you cool down a bit. I've been using this method for years. If you're timing your  run, turn your watch off during this cooling off time. The key is to walk back in the direction you came from, then,  when you're cooled down, begin from the point where you left off. If it is sweltering out, you may even want to do this after every mile. I have been doing this for years, and I've found that it helps me get in my mileage even in the hottest weather.

• Wear sunscreen, and remember to apply to your ears, including the backs of your ears, an often neglected spot 

• Wear a hat and high quality sunglasses. Yes, eyes can and do get sunburned, and sunglasses will also make it feel less hot.

• Cross train more. In the dead of summer I alternate running days with  biking days. The same expenditure of effort on my bike is always cooler, I guess because I'm making my own breeze. Swimming is great cross-training, too.

• Consider changing your racing schedule to accommodate a couple of sprint triathlons during the summer. You might just find that the cross-training results in faster running times in the fall.

• And when it is so hot that you just don't want to even think about going outside, jump on the treadmill. I do my best summer training on my treadmill. I can have an intense workout on the treadmill, and the temperature is always comfortable. The treadmill is especially helpful when you feel it's too hot for the intensity of an outdoor speed workout.

• Enjoy an 'ice chest.' One of my friends coined this phrase. That's when a woman puts ice cubes in her running bra. Men can enjoy a similar cooling effect by putting them on their head under a running cap.

• Technical fabrics are essential to help you stay as comfortable as possible by wicking away perspiration. Technical fabric is not a gimmick; it works. As hot as it is, at least we can train year around here, something many people up north cannot do. Yes, it's challenging in the summer, but we're never deprived of the outdoors.